Anytime One-Dish Salmon

Anytime One-Dish Salmon

By Brian Higginson, RD, CD
Clinical Nutrition Specialist

This traditional English breakfast (serves 6) is called Kedgeree (pronounced kej-uh-ree). It will get you going with a tasty and very nutritious start to the day. But the truth is, it’s delicious for any meal. Make it once a week. It’s easy to reheat at work or school. Add a cucumber yogurt salad and call it dinner.

Ingredients

  • 2 tablespoons olive oil
  • 2 cups cooked brown rice
  • 3 eggs hard boiled, chopped
  • 1 14.75-ounce can pink salmon drained, bones removed and flaked
  • 2 teaspoons curry powder
  • ¼ teaspoon cayenne pepper

Directions

  1. Heat olive oil in deep fry pan on low heat.
  2. Add cooked rice, chopped eggs, salmon and spices, heat through and stir to mix.
  3. Remove mixture to round bottomed bowl and press in with spatula.
  4. Place serving plate upside down over bowl and holding the two tightly together, invert so that Kedgeree is neatly mounded on a plate.
  5. Garnish with parsley and serve warm.

Per serving: 249 calories, 19 gm protein, 16 gm carbohydrate, 12 gm fat, 3 gm sat fat, 6 gm mono fat, 144 mg cholesterol, 1 gm fiber, 423 mg sodium

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Comments
John Anderson
I suggest you remove the pink as a requirement for the salmon. It is the lowest grade amongst the salmon family. Sockeye, King, Coho are the top three in best to almost best.
4/5/2012 5:38:20 AM
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