Traditionally eaten as a breakfast dish, kedgeree is a fantastic post-training meal – the protein in the eggs and fish help muscles to recover, while the rice will replenish the body’s carbohydrate reserves, helping to ensure your next run is sufficiently fuelled.

Serve with an OJ for an extra hit of carbs if it’s been a long run – the vitamin C will help to offset muscle damage and can help you absorb iron from the fish and eggs.

kedgereeIngredients – serves 4

  • 300g smoked haddock
  • 1 tbsp. coconut or olive oil
  • 1 medium onion
  • 1 green chilli, thinly sliced, seeds removed
  • 1 tsp. turmeric
  • 1 tbsp. medium curry paste
  • 250g basmati rice, dry weight
  • Extra water for cooking
  • 4 medium eggs
  • 100g frozen peas (run under a hot tap to defrost)
  • Pinch of salt
  • Juice of half a lemon
  • Handful fresh coriander, chopped (optional)

How to:

  1. Place the haddock fillets in a large frying pan and add enough boiling water (from a kettle) to cover the fish. Turn on the heat and simmer for 8 minutes until cooked through. Remove from the heat, drain the cooking liquor into a measuring jug (don’t discard) and lift the fish fillets onto a plate to cool. Add enough water to the cooking liquor to make 700ml – you’ll use this to cook the rice.
  2. Heat the oil in the same pan, and fry off the onion and chilli for a few minutes. Add the turmeric and curry paste and cook for a minute or two until fragrant. Add the rice and stir until it is coated with the spices. Add the cooking liquor from the fish to the rice, bring to a simmer, cover, and cook for 12-15 minutes – the rice should have absorbed all the water and be cooked through by this time.
  3. Whilst the rice is cooking, bring a small pan of water to the boil. Add a pinch of salt and the eggs. Boil for 7 minutes, and then plunge the eggs into cold water for a minute.
  4. Peel the skin from the haddock and fork the flesh into flakes. Stir into the cooked rice with the peas and lemon juice and continue to cook for a further 1-2 minutes to ensure everything is warmed through. Peel the eggs and cut into halves, then nestle into the rice, and scatter the dish with chopped coriander before serving.

Nutritional information:

Kcal 460

Protein 34.5g

Carbohydrate 57g

Fat 10g


Recipe courtesy of Laura Tilt for

Copyright: annakurzaeva / 123RF Stock Photo