Healthy Trout Kedgeree

Name: Healthy Trout Kedgeree
Prep time: 25 min
Total time: 45 min
Yield: 4 servings
Ingredients: Brown Basmati Rice; Curry Powder; Fish; Flaked Almonds; Fresh Parsley; Garlic Clove; Garlic Cloves; Lemon; Lemons; Low Fat Plain Yoghurt; Onion; Onions; Peas; Rainbow Trout Fillet; Rainbow Trout Fillets; Tomato; Tomatoes; Turmeric

Gently poached trout within a glorious mixture of golden turmeric rice, crispy onions, fresh tomatoes, and peas. Taken to the next level with curried yoghurt and toasted almonds to bring it all together.

Healthy Trout Kedgeree

with curried yoghurt, crispy onions & turmeric rice

4.9

50 reviews

Hands on Time: 25 - 40 minutes

Overall Time: 45 - 65 minutes

Download the Recipe for 2

Ingredients:

From your kitchen:

Oil (cooking, olive or coconut)
Salt & Pepper
Water
Egg/s (optional)
Milk (optional)
Paper Towel
Butter (optional)

Serves 1

GOLDEN RICE
Place the rinsed rice in a pot with the Turmeric over a medium-high heat. Submerge in 150ml of salted water and pop on a lid. Once boiling, reduce the heat and simmer for 25-30 minutes until most of the water has been absorbed. Keeping the lid on, remove from the heat and steam for 10 minutes. On completion, drain if necessary.
CRISP & TOAST
Boil the kettle. Place a pan over a medium-high heat. Toast the almonds for 3-5 minutes until golden brown. Remove from the pan on completion. Return the pan to a medium heat with a drizzle of oil and a knob of butter (optional). When hot, fry the sliced Onion for 12-15 minutes until golden brown and starting to crisp up. In the final 1-2 minutes, add the grated garlic and fry until fragrant. Remove from the heat and season. Set ¼ of the Onions aside for garnishing (keep the rest of the onions in the pan).
POACHED TROUT
In a pot, add 50ml of boiling water, 30ml of milk (optional), a generous pinch of salt, and bring to a boil. Place the trout in the pot and top up with boiling water until the trout is submerged. Cook uncovered for 2 minutes, or until the thickest part of the trout turns opaque. Remove the trout from the pot and discard the poaching liquid. Carefully remove any skin or bones before flaking the trout into large chunks.
OPTIONAL EGG
Bring a small pot of water to the boil. Once boiling, place an egg in the pot and cook for 6 minutes for medium-soft, 6-8 minutes for medium, and 8-10 minutes for a medium-hard boiled egg. On completion, remove the egg from the pot and submerge in cold water. Peel when cool enough to handle and quarter.
PEDEGREE KEDGEREE
Return the pan with the Onions to a medium heat. Add the cooked rice, diced Tomatoes, Peas, and cook for 2 minutes until heated through. Remove from the heat, gently mix in the flaked trout, the juice from 1 Lemon wedge, and seasoning. If using egg, add ¾ of the boiled egg pieces to the rice. In a small bowl, combine the yoghurt with the Curry Powder, a squeeze of lemon juice, and season.
SO FINE & DIVINE!
Plate up the hearty kedgeree and sprinkle over the chopped parsley. Dollop with curried yoghurt and garnish with the reserved crispy Onions, the remaining egg (if used), toasted almonds, and Lemon wedges. Dig in!

Brown Basmati Rice - 75ml
Turmeric - 1,25ml
Flaked Almonds - 10g
Onion - 1
Garlic Clove - 1
Fish/" title="View all our recipes with Fish at eCook">Fish/rainbow-trout-fillet/" title="View all our recipes with Rainbow Trout Fillet at eCook">Rainbow Trout Fillet - 1
Tomato - 1
Peas - 40g
Lemon - 1
Low Fat Plain Yoghurt - 20ml
Curry Powder - 5ml
Fresh Parsley - 4g

Download the Recipe

Serves 2

GOLDEN RICE
Place the rinsed rice in a pot with the Turmeric over a medium-high heat. Submerge in 300ml of salted water and pop on a lid. Once boiling, reduce the heat and simmer for 25-30 minutes until most of the water has been absorbed. Keeping the lid on, remove from the heat and steam for 10 minutes. On completion, drain if necessary.
CRISP & TOAST
Boil the kettle. Place a pan over a medium-high heat. Toast the almonds for 3-5 minutes until golden brown. Remove from the pan on completion. Return the pan to a medium heat with a drizzle of oil and a knob of butter (optional). When hot, fry the sliced Onion for 12-15 minutes until golden brown and starting to crisp up. In the final 1-2 minutes, add the grated garlic and fry until fragrant. Remove from the heat and season. Set ¼ of the Onions aside for garnishing (keep the rest of the onions in the pan).
POACHED TROUT
In a pot, add 100ml of boiling water, 60ml of milk (optional), a generous pinch of salt, and bring to a boil. Place the trout in the pot and top up with boiling water until the trout is submerged. Cook uncovered for 4 minutes, or until the thickest part of the trout turns opaque. Remove the trout from the pot and discard the poaching liquid. Carefully remove any skin or bones before flaking the trout into large chunks.
OPTIONAL EGG
Bring a small pot of water to the boil. Once boiling, place 2 eggs in the pot and cook for 6 minutes for medium-soft, 6-8 minutes for medium, and 8-10 minutes for a medium-hard boiled egg. On completion, remove the eggs from the pot and submerge in cold water. Peel when cool enough to handle and quarter.
PEDEGREE KEDGEREE
Return the pan with the Onions to a medium heat. Add the cooked rice, diced Tomatoes, Peas, and cook for 2 minutes until heated through. Remove from the heat, gently mix in the flaked trout, the juice from 2 Lemon wedges, and seasoning. If using eggs, add ¾ of the boiled egg pieces to the rice. In a small bowl, combine the yoghurt with the Curry Powder, a squeeze of lemon juice, and season.
SO FINE & DIVINE!
Plate up the hearty kedgeree and sprinkle over the chopped parsley. Dollop with curried yoghurt and garnish with the reserved crispy Onions, the remaining egg (if used), toasted almonds, and Lemon wedges. Dig in!

Brown Basmati Rice - 150ml
Turmeric - 2,5ml
Flaked Almonds - 20g
Onion - 1
Garlic Clove - 1
Fish/" title="View all our recipes with Fish at eCook">Fish/rainbow-trout-fillets/" title="View all our recipes with Rainbow Trout Fillets at eCook">Rainbow Trout Fillets - 2
Tomato - 1
Peas - 80g
Lemon - 1
Low Fat Plain Yoghurt - 40ml
Curry Powder - 10ml
Fresh Parsley - 8g

Download the Recipe

Serves 3

GOLDEN RICE
Place the rinsed rice in a pot with the Turmeric over a medium-high heat. Submerge in 450ml of salted water and pop on a lid. Once boiling, reduce the heat and simmer for 25-30 minutes until most of the water has been absorbed. Keeping the lid on, remove from the heat and steam for 10 minutes. On completion, drain if necessary.
CRISP & TOAST
Boil the kettle. Place a pan over a medium-high heat. Toast the almonds for 3-5 minutes until golden brown. Remove from the pan on completion. Return the pan to a medium heat with a drizzle of oil and a knob of butter (optional). When hot, fry the sliced Onion for 15-20 minutes until golden brown and starting to crisp up. In the final 1-2 minutes, add the grated garlic and fry until fragrant. Remove from the heat and season. Set ¼ of the Onions aside for garnishing (keep the rest of the onions in the pan).
POACHED TROUT
In a large pot, add 150ml of boiling water, 90ml of milk (optional), a generous pinch of salt, and bring to a boil. Place the trout in the pot and top up with boiling water until the trout is submerged. Cook uncovered for 5 minutes, or until the thickest part of the trout turns opaque. Remove the trout from the pot and discard the poaching liquid. Carefully remove any skin or bones before flaking the trout into large chunks.
OPTIONAL EGG
Bring a small pot of water to the boil. Once boiling, place 3 eggs in the pot and cook for 6 minutes for medium-soft, 6-8 minutes for medium, and 8-10 minutes for a medium-hard boiled egg. On completion, remove the eggs from the pot and submerge in cold water. Peel when cool enough to handle and quarter.
PEDEGREE KEDGEREE
Return the pan with the Onions to a medium heat. Add the cooked rice, diced Tomatoes, Peas, and cook for 2 minutes until heated through. Remove from the heat, gently mix in the flaked trout, the juice from 3 Lemon wedges, and seasoning. If using eggs, add ¾ of the boiled egg pieces to the rice. In a small bowl, combine the yoghurt with the Curry Powder, a squeeze of lemon juice, and season.
SO FINE & DIVINE!
Plate up the hearty kedgeree and sprinkle over the chopped parsley. Dollop with curried yoghurt and garnish with the reserved crispy Onions, the remaining egg (if used), toasted almonds, and Lemon wedges. Dig in!

Brown Basmati Rice - 225ml
Turmeric - 3,75ml
Flaked Almonds - 30g
Onions - 2
Garlic Cloves - 2
Fish/" title="View all our recipes with Fish at eCook">Fish/rainbow-trout-fillets/" title="View all our recipes with Rainbow Trout Fillets at eCook">Rainbow Trout Fillets - 3
Tomatoes - 2
Peas - 120g
Lemons - 2
Low Fat Plain Yoghurt - 60ml
Curry Powder - 15ml
Fresh Parsley - 12g

Download the Recipe

Serves 4

GOLDEN RICE
Place the rinsed rice in a pot with the Turmeric over a medium-high heat. Submerge in 600ml of salted water and pop on a lid. Once boiling, reduce the heat and simmer for 25-30 minutes until most of the water has been absorbed. Keeping the lid on, remove from the heat and steam for 10 minutes. On completion, drain if necessary.
CRISP & TOAST
Boil the kettle. Place a pan over a medium-high heat. Toast the almonds for 3-5 minutes until golden brown. Remove from the pan on completion. Return the pan to a medium heat with a drizzle of oil and a knob of butter (optional). When hot, fry the sliced Onion for 15-20 minutes until golden brown and starting to crisp up. In the final 1-2 minutes, add the grated garlic and fry until fragrant. Remove from the heat and season. Set ¼ of the Onions aside for garnishing (keep the rest of the onions in the pan).
POACHED TROUT
In a large pot, add 200ml of boiling water, 120ml of milk (optional), a generous pinch of salt, and bring to a boil. Place the trout in the pot and top up with boiling water until the trout is submerged. Cook uncovered for 6 minutes, or until the thickest part of the trout turns opaque. Remove the trout from the pot and discard the poaching liquid. Carefully remove any skin or bones before flaking the trout into large chunks.
OPTIONAL EGG
Bring a small pot of water to the boil. Once boiling, place 4 eggs in the pot and cook for 6 minutes for medium-soft, 6-8 minutes for medium, and 8-10 minutes for a medium-hard boiled egg. On completion, remove the eggs from the pot and submerge in cold water. Peel when cool enough to handle and quarter.
PEDEGREE KEDGEREE
Return the pan with the Onions to a medium heat. Add the cooked rice, diced Tomatoes, Peas, and cook for 2 minutes until heated through. Remove from the heat, gently mix in the flaked trout, the juice from 4 Lemon wedges, and seasoning. If using eggs, add ¾ of the boiled egg pieces to the rice. In a small bowl, combine the yoghurt with the Curry Powder, a squeeze of lemon juice, and season.
SO FINE & DIVINE!
Plate up the hearty kedgeree and sprinkle over the chopped parsley. Dollop with curried yoghurt and garnish with the reserved crispy Onions, the remaining egg (if used), toasted almonds, and Lemon wedges. Dig in!

Brown Basmati Rice - 300ml
Turmeric - 5ml
Flaked Almonds - 40g
Onions - 2
Garlic Cloves - 2
Fish/" title="View all our recipes with Fish at eCook">Fish/rainbow-trout-fillets/" title="View all our recipes with Rainbow Trout Fillets at eCook">Rainbow Trout Fillets - 4
Tomatoes - 2
Peas - 160g
Lemons - 2
Low Fat Plain Yoghurt - 80ml
Curry Powder - 20ml
Fresh Parsley - 15g

Download the Recipe

Frequently Asked Questions

What is the preparation time for Healthy Trout Kedgeree?

The preparation time for Healthy Trout Kedgeree with curried yoghurt, crispy onions & turmeric rice is between 25 and 40 minutes.

What is the total time required to make Healthy Trout Kedgeree with curried yoghurt, crispy onions & turmeric rice?

The total time required to make Healthy Trout Kedgeree with curried yoghurt, crispy onions & turmeric rice is between 45 and 65 minutes.

How many servings does Healthy Trout Kedgeree provide?

4 servings

What are the main ingredients in Healthy Trout Kedgeree?

Brown Basmati Rice, Curry Powder, Fish, Flaked Almonds, Fresh Parsley, Garlic Clove, Garlic Cloves, Lemon, Lemons, Low Fat Plain Yoghurt, Onion, Onions, Peas, Rainbow Trout Fillet, Rainbow Trout Fillets, Tomato, Tomatoes, Turmeric

What is the nutritional information of Healthy Trout Kedgeree?

Calories: 616, Carbs: 78 grams, Fat: grams, Protein: 40.3 grams, Sugar: 10.7 grams, Salt: 85 grams

How do I prepare Healthy Trout Kedgeree?

POACHED TROUT: In a pot, add 100ml of boiling water, 60ml of milk (optional), a generous pinch of salt, and bring to a boil. Place the trout in the pot and top up with boiling water until the trout is submerged. Cook uncovered for 4 minutes, or until the thickest part of the trout turns opaque. Remove the trout from the pot and discard the poaching liquid. Carefully remove any skin or bones before flaking the trout into large chunks. OPTIONAL EGG: Bring a small pot of water to the boil. Once boiling, place 2 eggs in the pot and cook for 6 minutes for medium-soft, 6-8 minutes for medium, and 8-10 minutes for a medium-hard boiled egg. On completion, remove the eggs from the pot and submerge in cold water. Peel when cool enough to handle and quarter. PEDEGREE KEDGEREE: Return the pan with the onions to a medium heat. Add the cooked rice, diced tomatoes, peas, and cook for 2 minutes until heated through. Remove from the heat, gently mix in the flaked trout, the juice from 2 lemon wedges, and seasoning. If using eggs, add ¾ of the boiled egg pieces to the rice. In a small bowl, combine the yoghurt with the curry powder, a squeeze of lemon juice, and season. SO FINE & DIVINE!: Plate up the hearty kedgeree and sprinkle over the chopped parsley. Dollop with curried yoghurt and garnish with the reserved crispy onions, the remaining egg (if used), toasted almonds, and lemon wedges. Dig in! CRISP & TOAST: Boil the kettle. Place a pan over a medium-high heat. Toast the almonds for 3-5 minutes until golden brown. Remove from the pan on completion. Return the pan to a medium heat with a drizzle of oil and a knob of butter (optional). When hot, fry the sliced onion for 12-15 minutes until golden brown and starting to crisp up. In the final 1-2 minutes, add the grated garlic and fry until fragrant. Remove from the heat and season. Set ¼ of the onions aside for garnishing (keep the rest of the onions in the pan). GOLDEN RICE: Place the rinsed rice in a pot with the turmeric over a medium-high heat. Submerge in 300ml of salted water and pop on a lid. Once boiling, reduce the heat and simmer for 25-30 minutes until most of the water has been absorbed. Keeping the lid on, remove from the heat and steam for 10 minutes. On completion, drain if necessary.