Estimated Nutrition (whole recipe, rough)
Counts 8 of 9 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 8 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Salmon | 100g cooked | 208 |
| Rice | 1 cup cooked (158g) white | 206 |
| Haddock | 100g cooked | 112 |
| Egg | 1 large egg (50g) | 78 |
| Pea | 1/2 cup (72g) | 62 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Pollock | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 300g easy-cook white or brown rice
- 4 eggs
- 200g skinless cod fillet (or pollock), cut into chunks
- 120g skinless smoked haddock fillet, cut into chunks
- 120g skinless salmon fillet, cut into chunks
- 2 tsp curry powder
- 150g frozen peas, thawed
- 2 tablespoon fresh parsley, chopped
- 1 pinch ground black pepper
Directions
Cook the rice in boiling water until tender, according to packet instructions. At the same time, hard-boil the eggs for 10 minutes.
Put the chunks of fish into a large frying pan and add a little water. Heat and simmer for 3 to 4 minutes until the fish is opaque. Drain. Information: Look out for ready-prepared plain fish pie mix from the fresh fish counter – also sold pre-packed – to save some money.
Shell the eggs and quarter them. Drain the rice and add it to the fish with the curry powder, peas and parsley. Heat, stirring gently, for 2 to 3 minutes. Season with black pepper and serve, topped with the eggs Information: Another time, use frozen mixed vegetables instead of peas.