• 2 medium eggs, at room temperature
  • 325 g skinless boneless smoked haddock fillet
  • 1 bay leaf
  • 40 g butter
  • 1 tsp groundnut or vegetable oil
  • 1 onion, finely chopped
  • 200 g white basmati rice
  • 1 tbsp mild curry powder
  • 125 g frozen peas
  • 4 tbsp flat-leaf parsley, roughly chopped
  • 4 tbsp double cream
  • lemon wedges, to serve


  1. 1

    Put the eggs in a small pan, fill with boiling water, then cover and boil for 7 minutes. Drain the eggs and place in a bowl of cold water.

  2. 2

    Put the haddock and bay leaf in a shallow pan and cover with cold water. Cover and simmer gently for 8-10 minutes until the fish flakes easily. Meanwhile, melt the butter and oil in a pan and cook the onion for 8-10 minutes until softened. Stir in the rice and curry powder; cook for 2 minutes.

  3. 3

    Put the fish on a plate. Pour 600ml of the poaching liquid over the rice, add a pinch of salt, cover and cook on a low heat for 8 minutes until the rice is almost tender. Peel and quarter the eggs and flake the fish into chunks.

  4. 4

    Add the peas to the rice and cook together for a further 4-5 minutes. Gently stir in the fish, most of the parsley and the cream. Season to taste and serve topped with the eggs, the remaining parsley and the lemon wedges.

Nutritional Details

Each serving provides
  • Energy 1968kj 470kcal 24%
  • Fat 20.3g 29%
  • Saturates 10.7g 54%
  • Sugars 3.1g 3%
  • Salt 1.8g 30%

% of the Reference Intakes

Typical values per 100g: Energy 775kj/185kcal

Each serving provides

44.2g carbohydrate 4.0g fibre 25.7g protein

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