Kedgeree – muscle and soul food


When the finest Scottish fish is mixed with Indian spices

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This old recipe can satisfy most of fussy eaters. Personally, I highly recommend it to all Ladies cutting calories but also muscle growers.


It is light in calories (only 260 per serving) but almost 27 g  of protein. Yey. That’s makes me smile.

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Taste is good and if you are not “fish” person, no worries. This recipe is perfect for you. Light texture and heavenly taste. High protein content but also plenty of low GI (low glicemic) ingredients will make this dish perfect pre workout meal.


Something to feed your body and soul with.

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  • 680 g smoked haddock – two large fillets
  • 2 large eggs – boiled
  • 2 bay leaves
  • 170 g brown rice – ¾ cup of rice
  • Pinch of salt
  • Pinch of pepper
  • Fresh ginger – 1 inch grated
  • 1 medium onion
  • 1 tbsp curry powder
  • 1 garlic clove – chopped
  • 1 lemon juice
  • Fresh coriander
  • 1 fresh red pepper or chilli
  • 1 small pot yogurt



  • Boil two eggs until hard. (7-10 minutes will be plenty.) Peal them, cut into quarters and leave on side.
  • Prepare garlic, onion, ginger and one tomato. Make sure all of them are pealed and grated, tomato cut into cubes. Place frying pan on medium heat, add ½ teaspoon of coconut oil and cook until soft – onion, garlic, ginger and tomato. Sprinkle with coriander and curry powder.
  • Meanwhile cook rice and fish. Prepare two small pots. In first one place smoked haddock, 2 bay leaves and enough water to cover the fish. Cook 10 minutes then drain water, remove skin from fish and leave fish aside.
  • In other pot cook brown rice
  • When rice is ready, mix it with onion, garlic, ginger and curry. Add another fresh tomato, cut paprika and fresh corn, peas and carrots. Keep long enough to just warm up fresh veggies (don’t cook them because fresh is have more vitamins)
  • Place fish on a plate and add fresh herbs of your choice (parsley 😉 )
  • Place egg on the top

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Ready, a wonderful brunch dish that is healthy and delicious.



SERVES 6      40 minutes       



Per one serving;


Calories; 260 g

Proteins; 26,9 g

Carbohydrates; 22,3 g         

Sugar; 1,1 g

Fat; 6,7



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