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Fish & Rice Recipes | High Protein Kedgeree Meal Prep

Fish & Rice Recipes | High Protein Kedgeree Meal Prep
Jennifer Blow
Editor & Qualified Nutritionist6 years ago
View Jennifer Blow's profile

Fish & Rice Recipes | High Protein Kedgeree Meal Prep

Looking for quick fish & rice recipes? This ultra-speedy kedgeree makes a serious meal prep upgrade from your plain chicken and broccoli. Swap in Zero Rice for the ultimate low-calorie meal prep.

Take a look at the macros at the bottom of the recipe, and don't forget to check out more delicious and easy fitness recipes.

fish & rice recipes

Makes: 3 meals


  • 3 fillets smoked haddock
  • 1 tsp. Coconut Oil
  • 1 white onion (finely chopped)
  • 1 tsp. turmeric
  • 1 tsp. ground coriander
  • 1 tsp. medium curry powder
  • 3 hard-boiled eggs (peeled and quartered)
  • 500g cooked wholegrain rice or Zero Rice (160g dry weight)
  • Handful fresh coriander


1. Place the smoked haddock into a large frying pan over a medium heat. Cover with an inch of water. Bring to the boil then turn the heat down and simmer for 5 minutes. Once cooked, remove from the heat and break apart into chunks. Set aside.

2. Pour the water out of the pan and add the coconut oil. Add the chopped onion and simmer over a medium to low heat for 5 minutes until golden.

3. Add the turmeric, ground coriander and curry powder and cook for a further 30 seconds, stirring occasionally.

4. Add the cooked rice and haddock and stir. Heat through, then add the boiled eggs and stir again. Transfer to meal-prep containers and serve with your choice of vegetables.


Enjoy this recipe? Check out more delicious and easy fitness recipes.


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Nutritional info per serving:

Total Fat10g
Total Carbohydrates45g
Jennifer Blow
Editor & Qualified Nutritionist
View Jennifer Blow's profile

Jennifer Blow has a Bachelor’s of Science in Nutritional Science and a Master’s of Science by Research in Nutrition, and now specialises in the use of sports supplements for health and fitness, underpinned by evidence-based research.

Jennifer has been quoted or mentioned as a nutritionist in major online publications including Vogue, Elle, and Grazia, for her expertise in nutritional science for exercise and healthy living.

Her experience spans from working with the NHS on dietary intervention trials, to specific scientific research into omega-3 fatty acid supplementation and also the effect of fast foods on health, which she has presented at the annual Nutrition Society Conference. Jennifer is involved in many continuing professional development events to ensure her practise remains at the highest level. Find out more about Jennifer’s experience here.

In her spare time, Jennifer loves hill walking and cycling, and in her posts you’ll see that she loves proving healthy eating doesn’t mean a lifetime of hunger.