Kedgeree works well as a hearty breakfast, lunch or dinner which can be eaten hot or cold.

This spicy rice, flaked fish and boiled egg dish was brought over from India to England during Victorian times as part of the Anglo-Indian food trend. I find it’s a perfect post training meal as it’s full of protein, carbohydrate and fat to re-energise the body and help it to recover. Kedgeree also works well as part of a food prep plan as it keeps well in the fridge and can be eaten hot or cold. I’ll often take a glass food container full of kedgeree as a nourishing lunch on the go. If you are not too worried about the added sugar try adding some mango chutney.

Kedgeree does take a little effort to make, which is why the ingredients list below should make 4 big portions. Having it for dinner makes great left overs for breakfast or lunch the next day.


300g Basmati white rice rice, ideally soaked overnight.

1 medium onion, finely chopped

Enough organic whole milk to poach the fish in a pan

800g of undyed smoked, white fish such as haddock or cod from a sustainable source

5 whole, free range eggs, medium-boiled for about 7 minutes

3 tablespoons of curry powder

1 tablespoon of garam masala

1 tablespoon of mustard seeds

1 fresh red chili, finely chopped

8-10 Curry leaves

2 Bay leaves

2 tablespoons of grass feed, organic, salted butter

1 thumb sized piece of fresh ginger, grated

3 cloves of garlic, finely chopped

1/2 cup of frozen peas

Juice of 1 lemon

coriander and natural yogurt to garnish


Cook the soaked rice in salted water, drain and then rise in cold water and drain again. Leave in the fridge until needed.

Warm some milk in a shallow pan with two bay leaves. Use enough milk to cover the fish. Add the fish to the pan, bring to the boil and cover. Simmer for around 5 minutes. Once the fish is cooked through drain the milk and leave the fish to cool. Once the fish is cooled remove the skin and flake into small chunks.

Melt the butter in a large frying pan over a low heat. Add the onion, garlic, chili and ginger and fry for around 5 minutes before adding the mustard seeds, curry leaves, curry powder and garam masala. Fry for another 5 minutes and add the lemon juice with the frozen peas.

Add the fish and rice to the pan and stir in.

Bring a pan of water to the boil. Once boiling gently drop the eggs in and cook for 7-8 minutes. Once the time is up immediately hold under cold running water and remove the shells.

Cut three of the five eggs into quarters and stir into the rice.

Serve the kedgeree into bowls. Chop the remaining two eggs in half and use as a garnish with the yogurt and chopped coriander.