A lower-calorie way to make Kedgeree
Kedgeree — brown rice, smoked haddock, egg and peas
Separate brown rice grains combine with smoked haddock, peas, spinach and jammy eggs under warm curry spices, about 455 kcal per serving.
For Kedgeree, control surface moisture, portion size and measured fat, checking one visible texture or temperature cue before each stage. Kedgeree should keep its familiar British character, be safely cooked and leave no watery or greasy residue.
What changes—and what stays
From with white rice, butter and cream is often 600–760 kcal to 455 calories
Use brown rice, measured oil and yoghurt-lemon instead of butter and cream. Smoke, curry powder, turmeric, bay, parsley, lemon and jammy egg give the classic contrast.
| Part | Conventional | Lighter | Why |
|---|---|---|---|
| Core method | More added fat or a heavier proportion | Use brown rice, measured oil and yoghurt-lemon instead of butter and cream | Smoke, curry powder, turmeric, bay, parsley, lemon and jammy egg give the classic contrast. |
How the flavor stays
Smoke, curry powder, turmeric, bay, parsley, lemon and jammy egg give the classic contrast.
A cost rule that survives inflation
Peas and spinach spread 800 g smoked fish over eight bowls.
Ingredients for 8
Measure first; timing is part of how this recipe uses less fat.
- 700 gbrown basmati rice
- 800 gsmoked haddock
- 8eggs
- 700 gpeas
- 600 gspinach
- 450 gonion
- 16 grapeseed oil
- 70 gyoghurt, curry spices, parsley and lemon
Method
Each step includes heat, a visible cue, and a recovery.
Step 1 · follow the visible cue
Prepare and control moisture
Rinse rice, bone-check fish and spin spinach dry; boil eggs to a jammy centre.
Look for: Rice water is clear, fish boneless and yolks softly set.
Step 2 · follow the visible cue
Build the flavour base
Poach fish gently, lift into moist flakes and reserve strained liquor.
Look for: Fish flakes hold and liquor is clear.
Step 3 · follow the visible cue
Cook with precise heat
Toast spices and onion, cook rice in measured liquor until separate, then rest covered.
Look for: Grains are dry and separate, not clumped.
Step 4 · follow the visible cue
Finish and verify texture
Fold in fish, peas and spinach, heat through and top with egg, yoghurt and lemon.
Look for: Fish remains flaked, greens bright and base not oily.
Calories at the same serving size
205 kcal · 31% lower estimated
The estimate uses the listed ingredients divided into 8 servings. Brand labels, trimming, and the amount left in the pan can change the result.
Keep the leftovers in the same spirit
Cool Kedgeree within two hours and refrigerate sealed for up to three days. Reheat only the amount required.
Cool Kedgeree within two hours and refrigerate sealed for up to three days. Reheat only the amount required.
Frequently asked questions
Can Kedgeree be prepared a day ahead?
Yes. Cool quickly and keep crisp, fresh or delicate components separate until serving. Cool Kedgeree within two hours and refrigerate sealed for up to three days. Reheat only the amount required.
What does the calorie figure for Kedgeree include?
It covers one of the stated servings from the listed quantities only; extra sides and sauces are not included. Use brown rice, measured oil and yoghurt-lemon instead of butter and cream.
- brown basmati rice700 g
- smoked haddock800 g
- eggs8
- peas700 g
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Recipe development and nutrition review: CaloNote Editorial
This editorial recipe uses ingredient-level nutrition estimates and reviewed cooking principles. It is not represented as physically test-cooked, and nutrition is approximate.
Published and last reviewed: August 25, 2026
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