Peppered Mackerel Kedgeree

This delicious Anglo-indian dish can be adapted to use any fish you like – try it with hot smoked salmon for a luxury version.

Hands-on time 35min. Cooking time about 30min. Serves 4

• 1tbsp vegetable oil

• 1 onion, finely chopped

• 15g fresh root ginger, peeled and finely grated

• 1 ½tbsp mild curry powder

• 1tsp turmeric

• 250g long grain rice

• 600ml hot vegetable stock

• 300g frozen leaf spinach

• 200g peppered mackerel fillets

• 4 medium eggs Juice

• ½ lemon, plus wedges to serve

• 3tbsp double cream

1 Heat oil in a large, deep frying pan over low heat and gently fry onion with a large pinch of salt for 8-10min, until softened. Add ginger, curry powder and turmeric and cook, stirring, for 2min. Stir in rice and cook for 1min.

2 Add stock, bring to the boil then cover with a lid, reduce heat and simmer gently for 10min, until the rice is just tender.

3 Meanwhile, defrost spinach in a microwave or in a sieve in the sink by pouring over a kettleful of freshly boiled water. When defrosted and cool enough to handle, lift up and squeeze out all excess moisture. Set aside until needed.

4 Flake the mackerel, discarding skin. To poach the eggs, bring a large, deep pan of water to the boil, then reduce to a simmer. Crack an egg into a ramekin or coffee cup, then pour it into the simmering water. Working quickly, add remaining 3 eggs. Poach for 4min, or until the whites feel firm but the yolks are soft. Lift eggs out with a slotted spoon and drain on kitchen paper.

5 Gently stir the mackerel, spinach and lemon juice into the rice. Remove from heat, cover and rest for 2min, until warmed through. Divide between 4 shallow bowls, drizzle over the cream, top each with a poached egg and serve with the lemon wedges to squeeze over.

PER SERVING 545cals, 23g protein, 24g fat (7g saturates), 56g carbs (5g total sugars), 5g fibre