Wednesday, 20 June 2012

Arthritis-Friendly Recipe: Quick Kedgeree

I'm slightly late the Jubilee party with this recipe. If you have never had kedgeree before it is a traditional brunch dish with smoked fish and curry spices. It sounds bonkers but it is very tasty, what could be more British?

2 fillets poached smoked haddock
450g cooked rice (about 150g dry weight)
1 cup frozen peas
1 small diced onion (try the ready chopped frozen kind if you slicing is tricky)
1 T mild curry paste
2 teaspoons turmeric
To serve:
Hard boiled eggs, halved (optional, it is traditional but I think this one tradition too far...)
2 T chopped parsley
Greek yogurt (optional, not traditional but I like it)

Serves 4

In a large frying pan, heat the curry paste and add the onion. Fry gently until the onion is translucent and soft - add a splash of water if the pan gets too dry. Add the frozen peas and turmeric. Heat, stirring constantly for another 3-4mins. Add the rice and cook for a further 2-3mins. Finally, gently flake in the fish. 

Serve sprinkled with parsley, eggs and yogurt (if using).

Veggie - If you don't eat fish, you can swap it for roasted aubergines, courgettes or just some cooked chickpeas. Throw a few flaked almonds of top and you have a lovely vegetarian meal. 
Extra omega 3 - swap the smoked haddock for some cooked salmon or trout (either smoked or plain).
Super speedy - buy ready cooked pilau rice, omit the onion and replace with a clove of crushed garlic and use pre-cooked chicken, fish or beans.

Arthritis diet notes
This is a good dish to add to anyone's anti-arthritis diet. The fish is a great source of lean protein, and if you choose to use salmon or trout you will add extra omega 3s and reduce the salt content (smoked haddock can be quite high in salt). Turmeric has anti-inflammatory effects that can help relieve joint pain. Have a read of this post for more information about arthritis and  turmeric.

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