Butter is 80% fat, more than half of which is in the form of saturates. A high intake of saturated fat can lead to raised blood cholesterol levels. It’s recommended that women consume no more than 20g of saturated fat per day and no more than 30g for men, so be careful to avoid eating other foods high in saturates when you make this recipe. On the plus side, butter is a good source of vitamins A, D and E and the flavour is delicious.
Ingredients (Serves 4-6)
- 2 large free-range or organic eggs
- 680g undyed smoked haddock fillets
- 2 fresh bay leaves
- 170g basmati rice
- 100g butter
- 1 cube of frozen ginger
- 6 spring onions, finely chopped
- 1 clove of garlic, peeled and finely chopped
- 2 heaped tablespoons of curry powder
- 1 tablespoon mustard seeds
- 2 tomatoes, chopped
- Juice of 1-2 lemons
- 2 good handfuls of fresh coriander, leaves picked and chopped
- 1 fresh red chilli, finely chopped
Boil the eggs for 10 minutes and hold them under cold running water. Put the
fish and bay leaves in a shallow pan with enough water to cover. Bring to the
boil, cover and simmer for about 5 minutes, until cooked through. Remove from
pan and leave to cool. Remove the skin from fish, flake into chunks and set
Cook the rice according to packet instructions and drain. Refresh
in cold water, drain again, and leave in the fridge until needed. Melt the
butter in a pan over a low heat. Add the ginger, onion and garlic. Soften for
about 5 minutes, add the curry powder and mustard seeds. Cook for a further few
minutes, then add the chopped tomatoes and lemon juice.
Quarter the eggs.
Add the fish and rice to a pan and gently heat through. Add the eggs, most of
the coriander and the chilli, and stir gently. Place in a warm serving dish.
Sprinkle on the remaining coriander.