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This dish is rich in fibre and has a nice-and-low GI. However, the eggs may be an issue if you are on a strict cholesterol-reducing diet. In that case, you can easily omit the eggs. And if you're not on a cholesterol-reducing or weight-reducing diet, add a spoonful of creamy, mild mayonnaise.

You can use fresh or frozen fish for this recipe and any white line fish will do. Just remember the new keywords: sustainable produce!

Three-grain Kedgeree


  • 100 g (125 ml) brown rice
  • 100 g (125 ml) pearl barley
  • 100 g (125 ml) brown lentils
  • 15 ml sunflower oil
  • 220 g (1 very large) onion, chopped
  • 10 ml turmeric
  • 15 ml curry powder (or to taste)
  • 250 ml fish or chicken stock
  • 30 ml grated lemon rind (or to taste)
  • 300 g frozen hake steaks, cut in 1 cm cubes
  • 300 g frozen haddock fillets, cut into 1 cm cubes
  • 4 hardboiled eggs, coarsely chopped
  • 65 ml coriander leaves or flat-leaf parsley, coarsely chopped
  • 45 - 65 ml butter (or to taste)
  • 30 ml lemon juice (or to taste)
  • 10 ml fish masala


Cook the rice, barley and lentils separately according to instructions. Season to taste and keep warm.

Heat the oil in a large saucepan and add onion, turmeric and curry. Sauté until onion is translucent. Add the stock and lemon rind and cook on high without a lid for a few minutes or until stock is reduced by a third. Add the fish, the still-warm cooked rice, barley, lentils and the rest of the ingredients. Gently mix with a fork, cover for 3 - 5 minutes or until the fish is just cooked.

Remove from heat, transfer to a serving dish, garnish to taste and serve with mixed sambals and a green salad.

Serves 6