• 120g smoked haddock
  • 150g brown rice, cooked
  • 70g frozen peas (leave to defrost)
  • 1 egg boiled, sliced
  • 90 ml milk (of your choice)
  • 2 spring onions
  • 1 onion, chopped
  • 1 tsp curry powder
  • ½ tsp turmeric
  • 1cm ginger
  • Oil or butter for frying
  1. Preheat the oven to 180C.
  2. Start by cooking your rice as per packet instructions, or defrost if you have some in the freezer.
  3. Next, place the fillet of fish into a piece of tin foil. Add a splash of milk to help it cook/keep moist (approx 90ml). Scrunch the tin foil into a parcel around the fish and place into the oven for 10-15 minutes until cooked through. Keep the milk back for later.
  4. Place your egg into a pan of boiling water and cook for 4-5 minutes until soft boiled.
  5. Soften the chopped onion in a generous knob of butter or coconut oil and cook until soft.
  6. Add the grated ginger, turmeric and curry powder and cook for about a minute.
  7. Add the cooked rice, milk (which will now only be a few tablespoons), flaked cooked fish and defrosted peas. Bring all together.
  8. Sprinkle over the spring onions and heat through for the last time.
  9. Stir through the sliced egg for serving. Enjoy cold or hot.
If possible, try to find undyed haddock (the haddock in the photo below image is dyed).
Recipe by Cooking Them Healthy at