KEDGEREE-STYLE SALMON AND RICE
Rich in omega-3 fats from the salmon and memory-friendly choline from the eggs, this cooked breakfast gives your brain a great start to the day.
SERVES 2
Ingredients
125g (41⁄2 oz) salmon fillet
2 tsp garam masala
2 tsp mustard seeds
1 bay leaf
2 cardamom pods, crushed
1 tbsp olive oil
4 spring onions, roughly chopped
1⁄4 tsp turmeric
125g (41⁄2oz) brown rice
3 tbsp lemon juice
400g (14oz) can green lentils, rinsed and drained
3 ripe vine tomatoes, halved
freshly ground black pepper
2 eggs, hard-boiled
coriander, roughly shredded
1 Put the salmon into a medium pan with 350ml (12fl oz) water. Add 1 teaspoon of garam masala, 1 teaspoon of mustard seeds, the bay leaf, and the crushed cardamom pods. Place the pan over a medium heat, bring to a gentle boil, and let simmer for 5 minutes until the fish is cooked through (opaque throughout). Use a fish slice to transfer the salmon to a plate to cool. Keep the cooking water for later, but remove the bay leaf and cardamom.
2 Heat the oil in a medium pan. Add most of the spring onions, leaving a few for garnishing, and cook for 1 minute. Add the turmeric and the remaining garam masala and mustard seeds. Let them sizzle for 30 seconds, stirring continuously, then add the rice. Stir to coat the grains, then pour in the salmon cooking water along with the lemon juice and the lentils. Bring to the boil, reduce the heat to the lowest setting, cover, and cook for 25 minutes until the rice is tender. Meanwhile, preheat the grill to medium.
3 While the rice is cooking, place the tomatoes on a baking sheet (cut-side up), season them with black pepper, and warm them under the grill for 5 minutes.
4 When the rice is cooked, use a fork to flake the salmon into large pieces and stir it through the rice. Roughly chop the hard-boiled eggs and stir them into the rice with the remaining spring onion, coriander, and plenty of ground black pepper. Serve the “kedgeree” with the grilled tomatoes.
NUTRITION PER SERVING Calories 622 Total fat 22.9g Saturated fat 4.2g Carbohydrates 74.6g Dietary fibre 9.9g Sugars 5.7g Protein 37.1g Salt 0.3g
Smart swaps
• For convenience, use canned salmon instead of fresh – it’s lower in omega-3 fats, but makes up for this by containing good amounts of other nutrients. It’s also lower in calories so a good option for those mindful of weight loss.
• Swap the lentils for a can of your favourite beans – each type of bean has its own particular benefits, just be sure to choose varieties without any added sugar or salt.
NUTRIENT KNOW-HOW
Farmed and wild salmon differ in nutrients because of their varied diets and environments. Farmed salmon is much higher in fat than wild salmon – but most of this comes as heart-friendly omega-3 fats.