Rachel Kelly
Writer, Mental Health Campaigner, Public Speaker

Omega-3 Kedgeree Recipe


This tradition­al In­dian dish of fish and rice be­came popular in En­gland in the Vic­torian era, when British col­oni­als re­tur­ned home and star­ted hav­ing it for break­fast.

Our version works at all times of day, and is filled with omega-3 fats, zinc and B vitamins. My mother said that this was one of the best kedgerees she’d ever had, and she’s eaten a good number. 
This kedgeree can be reheated a day later, and served for breakfast: those Victorians were on to something. It’s useful on those dark days when I don’t feel like eating or cooking first thing, but know it will help me feel more cheerful if I do. There’s something comforting about serving this dish in an individual bowl, which you can cradle.

  RECIPE:   

  OMEGA-3 KEDGEREE

from the happy kitch­en by Rac­hel Kelly & Alice Mac­kintosh

Ser­ves 3-4

4 eggs

100ml semi-skimmed milk

2 bay leaves

3 mac­kerel or sal­mon fil­lets

300g long-grain brown rice

2 tab­lespoons olive oil

1 large onion, fin­e­ly diced

2 gar­lic cloves, fin­e­ly sliced

1 teas­poon ground cor­iand­er

1 teas­poon ground cumin

1 teas­poon ground tur­meric (or fresh if you can get it, peeled and chop­ped)

2 heaped tab­lespoons curry powd­er, or to taste

1 red chil­li, de­seeded and fin­e­ly sliced

4 tomatoes, de­seeded and chop­ped

Juice of 1 lime

4 tab­lespoons Greek yog­hurt

Large han­d­ful of fresh cor­iand­er, chop­ped

Large han­d­ful of fresh parsley, chop­ped

MET­HOD

1. Boil the eggs for 10 minutes, then run them under cold water to stop them co­ok­ing. Leave them to one side.

2. Put the milk, bay leaves and fish fil­lets in a pan and add en­ough water to cover the fish. Bring to the boil, and then re­duce to a simm­er for rough­ly 5 minutes. Re­move the pan from the heat and leave it to one side.

3. Cook the rice ac­cord­ing to the pac­ket in­struc­tions, drain it, rinse it in cold water, and then drain it again. Leave it in the frid­ge until it is needed.

4. Meanwhile, heat the olive oil in a large pan and add the onion, gar­lic, cor­iand­er, cumin, tur­meric, curry powd­er and chil­li. Leave the mix­ture to soft­en for about 10 minutes on a low heat, add­ing a lit­tle water to the pan to keep the tem­pera­ture low. Stir oc­casional­ly to make sure it doesn’t burn. Then add the tomatoes and lime juice and simm­er for 5 minutes.

5. Flake the fish into the pan; quart­er the eggs and add these and the rice, too, and gent­ly heat every­th­ing through.

6. Serve each por­tion with a dol­lop of Greek yog­hurt, a gener­ous sprinkle of cor­iand­er and parsley and fresh­ly ground black pepp­er: this may help you ab­sorb the cur­cumin, the bright yel­low chem­ical in the tur­meric.


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The Happy Kitchen: Good Mood Food

by Rac­hel Kelly

​Togeth­er, over 5 years, Alice Mac­kintosh and I de­veloped re­cipes that put around 150 nut­rition­al stud­ies into prac­tice. They’ve hel­ped me to be­come more en­er­gised, less an­xi­ous, clear­er think­ing, more balan­ced and a bet­t­er sleep­er.

By har­ness­ing the power of food to boost my mood, not just on melancho­ly days, I have been able to stabil­ise my feel­ings. Nut­ri­tion has be­come an im­por­tant ele­ment in my holis­tic approach to stay­ing well, and I wan­ted to share what I've learnt in the happy kitch­en.