Daylight during November is limited for us in the northern hemisphere and so we should all be mindful of our vitamin D intake during the next few months. There is significant research showing it to have an important role in keeping our immune system healthy and preventing certain cancers.
Oily fish, in particular wild rather than farmed sources, and free-range eggs are excellent sources of vitamin D, so I hope you enjoy this kedgeree recipe, which uses both these foods.
Smoked Mackerel Kedgeree
1 tbsp. sunflower oil
1 onion, chopped
1 dessert spoon curry powder
200g long grain rice
1 cinnamon stick
2 tomatoes, chopped
300g hot smoked mackerel fillet, skin removed and flaked
3 tbsp. chopped flat-leaf parsley
Lemon wedges, to serve
Heat the oil over a moderate heat in a large saucepan and add the onion. Cook for 5 – 10minutes until it is softened but not brown. Then add the curry powder and cinnamon stick and cook for 2 minutes.
Add the rice, stir and then add enough cold water to cover 2.5cm above the surface of the rice. Bring to the boil, season, cover and reduce to a simmer. Leave for 12 – 15 minutes.
Meanwhile heat a pan of water for the eggs. Add them when the water is boiling and cook for 7 minutes. Then take them out and plunge into cold water to cool. Peel and cut into quarters.
Chop the tomatoes and parsley and flake the mackerel.
When the rice is cooked discard the cinnamon stick and stir in the eggs, tomatoes, mackerel and parsley. Heat this through and then squeeze a little fresh lemon juice over before serving.
This recipe is adapted from one from Waitrose.
Nicky Seabrook BSc.Dip.IONmBANT CNHC
To find out more about Nicky and nutrition at the Centre visit her page here.
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