Kedgeree Recipe With Nutrition Data and Calorie Count

Kedgeree

Low-fat version of this classic fish dish.

Yields:

4 servings

Meal Type:

Main Dish

Rating:

Ingredients

12 oz boneless smoked haddock
6 oz long grain rice, boiled and drained
1 fl oz skimmed milk
2 oz vegetable fat spread, reduced calorie
1/2 tsp nutmeg
1/3 tbsp lemon juice
1/4 tsp cayenne pepper
2 tbsps parsley, chopped
2 medium hardboiled eggs

Directions

Soak the fish in cold water for 30 minutes to remove some of the salt. Poach in fresh water for 15 minutes.
Drain and flake, removing all the skin and bones. Mix with the rice and peas.
Melt the spread in a saucepan, add all the ingredients.
Stir continuously over a low heat for 3 - 5 minutes until thoroughly heated.
Serve garnished with parsley and the eggs and your choice of mixed vegetables.

Nutrition Facts

Serving Size 1 serving

Daily Values

Calories

Amount Per Serving 360

% Daily Value*

Total Fat

Amount Per Serving 11.91g

% Daily Value 15%
- Saturated Fat
  
  Amount Per Serving 3.699g
- Trans Fat
  
  Amount Per Serving 0g
- Polyunsaturated Fat
  
  Amount Per Serving 2.612g
- Monounsaturated Fat
  
  Amount Per Serving 4.386g
Cholesterol

Amount Per Serving 166mg

% Daily Value 55%
Sodium

Amount Per Serving 770mg

% Daily Value 33%
Total Carbohydrate

Amount Per Serving 33.79g

% Daily Value 12%
- Dietary Fiber
  
  Amount Per Serving 1.6g
  
  % Daily Value 6%
- Total Sugars
  
  Amount Per Serving 1.04g
  
  Includes -g Added Sugars
Protein

Amount Per Serving 27.96g

Nutrients Declaration Requirement

Vitamin A

Amount Per Serving 21mcg

% Daily Value 2%
Vitamin C

Amount Per Serving 3mg

% Daily Value 3%
Vitamin D

Amount Per Serving -mcg

% Daily Value -%
Calcium

Amount Per Serving 6mg

% Daily Value 0%
Iron

Amount Per Serving 13mg

% Daily Value 72%
Potassium

Amount Per Serving 506mg

% Daily Value 11%

Nutrition summary:

Calories 360 KCal
Fat 11.91 g
Carbs 33.79 g
Protein 27.96 g

There are 360 calories in 1 serving of Kedgeree.

How long would it take to burn off 360 KCal?
Basketball	36 minutes
Cycling (10 MPH)	49 minutes
Jogging	29 minutes
Running	24 minutes
Swimming (crawl, moderate pace)	35 minutes
Walking	41 minutes
Weight Training	41 minutes
Values estimated based on person weighing 160 lbs.