Rating:
fatsecret members overall average rating
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Low-fat version of this classic fish dish.
Ingredients
Directions
- Soak the fish in cold water for 30 minutes to remove some of the salt. Poach in fresh water for 15 minutes.
- Drain and flake, removing all the skin and bones. Mix with the rice and peas.
- Melt the spread in a saucepan, add all the ingredients.
- Stir continuously over a low heat for 3 - 5 minutes until thoroughly heated.
- Serve garnished with parsley and the eggs and your choice of mixed vegetables.
11 members have added this recipe to their cookbook.
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Reviews
This is really good! Just be careful not to add too much cayenne pepper - that's powerful stuff, and can overwhelm the dish if you're a bit too liberal!
25 Jan 08 by member: Lucybell33
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Nutrition summary:
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There are 360 calories in 1 serving of Kedgeree. |
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Calorie break-down: 30% fat, 38% carbs, 32% protein. |
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Nutrition Facts
Amount Per Serving
Calories
360
% Daily Values*
Total Fat
11.91g
15%
Saturated Fat
3.699g
18%
Trans Fat
-
Polyunsaturated Fat
2.612g
Monounsaturated Fat
4.386g
Cholesterol
166mg
56%
Sodium
770mg
33%
Total Carbohydrate
33.79g
12%
Dietary Fiber
1.6g
6%
Sugars
1.04g
Protein
27.96g
Vitamin D
0mcg
1%
Calcium
83mg
6%
Iron
2.36mg
13%
Potassium
506mg
11%
Vitamin A
186mcg
21%
Vitamin C
3mg
3%
18%
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of RDI*
(360 calories)
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Calorie Breakdown:
Carbohydrate (38%)
Fat (30%)
Protein (32%)
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* Based on a RDI of 2000 calories
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