Kedgeree

Last updated on: March 9, 2026

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Kedgeree is one of those gloriously confusing British dishes that somehow mixes smoked fish, curry spices and boiled eggs… and absolutely works.

This version keeps things simple and high in protein, with smoked haddock, fluffy basmati rice, peas and plenty of eggs to keep you full for hours.

Each serving lands at roughly 37 g protein and about 560 calories so it’s ideal if you’re trying to hit your protein target without faffing around with complicated ingredients.

It’s spot-on for a lazy Sunday brunch, a midweek “breakfast for dinner”, or a big batch you portion up for grab-and-go lunches.

The main protein powerhouses here are smoked haddock and eggs, backed up by a bit of extra protein from the rice and peas.

You won’t need any fancy kit either – just a couple of saucepans, a shallow pan to poach the fish, and a large non-stick frying pan to bring everything together on the hob.

Why you’ll love this high-protein recipe

• Around 37 g protein per serving from smoked haddock, eggs, peas and rice – proper stay-full-for-hours fuel.

• One-pan finish – cook your bits separately, then bring it all together in a single pan for easy serving and minimal dishes.

• Balanced comfort food – carbs from rice, protein from fish and eggs, fibre from peas and onion, all in one bowl.

• Great for meal prep – cook once, portion into tubs, and you’ve got high-protein lunches sorted for a few days.

• Flexible on spice – keep it mild with medium curry powder or bump it up with extra chilli if your taste buds are a bit more adventurous.

Key Ingredients

Smoked haddock. The smoky, savoury backbone of the whole dish and the main protein hero.

Basmati rice. Light, fluffy and perfect for soaking up the curry spices without making the dish heavy.

Eggs. Protein-packed and add richness, with soft yolks that make each portion feel extra satisfying.

Frozen peas. Sweet pops of green that boost fibre, colour and a sneaky bit of extra protein.

Onion. Creates a sweet, savoury flavour base once softened and lightly golden.

Garlic. Adds a punchy savouriness that lifts the whole dish.

Medium curry powder. The warm, gently spiced shortcut that gives kedgeree its signature flavour.

Turmeric. Brings earthy notes and the classic sunshine-yellow colour.

Fresh parsley. Adds brightness and freshness to balance the smoky fish.

Lemon juice. A final squeeze sharpens and brightens every bite.

Serving & storage – Keeping Kedgeree Fresh For Later

To store

Once your kedgeree has cooled to room temperature, pop it into airtight containers and refrigerate within 1–2 hours of cooking. It will keep well in the fridge for up to 3 days. Store the boiled eggs on top or in a separate container so they don’t get smashed to bits when you stir or reheat.

To reheat

For best texture, reheat kedgeree gently in a non-stick pan over a low–medium heat with a splash of water or a tiny drizzle of extra olive oil. Stir occasionally until piping hot all the way through. You can also microwave it in a covered dish, stirring halfway. Add the eggs after reheating so the yolks don’t turn rubbery.

To freeze

Kedgeree actually freezes pretty well, but freezes without the boiled eggs. Portion the rice and haddock mixture into freezer-safe tubs, cool completely, then freeze for up to 3 months. Defrost overnight in the fridge before reheating as above, and top with freshly boiled eggs when serving so everything tastes freshly made.

Serving suggestions

• Serve in warm bowls with extra lemon wedges and a sprinkle of fresh parsley.

• Add some extra steamed greens on the side (broccoli or green beans work well) for bonus fibre.

• Top with a spoonful of Greek yoghurt or raita if you like a creamy contrast.

• For a brunch spread, serve alongside grilled tomatoes and wilted spinach to turn it into a full-on high-protein breakfast feast.

Variations & tips

• Boost the protein further by adding an extra egg or two, or folding through some flaked cooked salmon along with the haddock.

• Make it spicier by adding fresh chopped chilli or a pinch of chilli flakes when you fry the onions if you want more heat than standard curry powder.

• Swap the fish – smoked mackerel or trout both work well and are full of omega-3s (just skip the poaching and flake them straight in).

• Lighten it up by replacing a portion of the rice with extra peas or finely chopped steamed cauliflower for more veg and fewer carbs.

• Batch cooking tip: slightly undercook the rice by a minute; it will finish softening when you stir-fry it with the spices, so it doesn’t go mushy on reheating.

FAQ

Is kedgeree good for meal prep?

Yes – kedgeree is brilliant for meal prep. It holds up well in the fridge for a few days, reheats nicely, and each portion is high in protein so it’s ideal for grab-and-go lunches. Just store the eggs on top or add them fresh after reheating for best texture.

Can I use a different type of rice?

You can use other long-grain rice, but basmati gives the best texture and aroma. If you swap to brown basmati, you’ll get more fibre and slightly more protein, but you’ll need to cook it longer and use a splash more water.

What if I can’t find smoked haddock?

Any naturally smoked white fish works: smoked cod, pollock or coley are good alternatives. If all else fails, use regular white fish and add a tiny bit of smoked paprika to give a hint of smokiness.

Can I make this dairy-free and gluten-free?

The recipe is naturally gluten-free as long as your curry powder is gluten-free. It’s already dairy-free too, since everything is cooked in olive oil rather than butter – just double-check your curry powder and stock (if using) to be safe.

Kedgeree

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Healthy high-protein kedgeree using smoked haddock, eggs and peas. Comforting, lightly curried and ideal for a satisfying breakfast or dinner.

• Total Time: 35 mins
• Yield: 4 1x

Ingredients

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• 250g basmati rice
• 450g smoked haddock
• 1 bay leaf
• 600ml water
• 1 tbsp olive oil
• 1 onion, finely diced (120g)
• 2 garlic cloves, minced
• 1 tbsp medium curry powder
• 1 tsp ground turmeric
• 120g frozen peas
• 4 eggs
• 20g fresh parsley, chopped
• 1/2 lemon, juiced
• Salt and black pepper, to taste

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Instructions

Rinse the basmati rice until the water runs mostly clear. Cook according to packet instructions, then drain and set aside.

Place the haddock in a shallow pan with the bay leaf and 600ml water. Bring to a gentle simmer and cook for 8 minutes, or until the fish flakes easily. Remove, cool slightly, flake into large pieces, and discard the bay leaf.

Place the eggs in a small saucepan, cover with cold water, bring to a boil, then simmer for 8 minutes. Cool under cold water, peel, and quarter.

Heat the olive oil in a large non-stick pan. Add the onion and cook for 5 minutes until softened. Add the garlic, curry powder, and turmeric, and cook for 1 minute until fragrant.

Add the cooked rice and peas, stirring to coat in the spices. Cook for 3–4 minutes to warm through.

Gently fold in the flaked haddock. Season with salt, black pepper, and lemon juice. Add the parsley and stir lightly.

Divide into bowls and top each portion with the quartered eggs.

• Author: Scott Baptie
• Prep Time: 10 mins
• Cook Time: 25 mins
• Category: Main Course

Nutrition

• Serving Size: 1
• Calories: 562
• Fat: 14g
• Carbohydrates: 72g
• Protein: 37g

More High-Protein Fish Recipes To Try

• If you love creamy, comforting rice dishes, my Salmon Risotto is another protein-packed favourite.

• For something fresher and lighter, try my Salmon Poke Bowl – fast, filling and full of omega-3s.

• Craving a big pan of flavour? My Chicken & Chorizo Paella is a one-pan, high-protein crowd-pleaser.

Leave Me A Comment Below

As always, I would love to hear how you find this recipe. If you make it, please come back and leave a comment below. Thanks!