Healthy Meals

Fish & Rice Recipes | High Protein Kedgeree Meal Prep

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 Protein Rice for the ultimate high-protein 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

Ingredients

  • 2 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)
  • 150g cooked wholemeal rice or Protein Rice
  • Handful fresh coriander

Method

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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MACROS PER MEAL

Fish & Rice Recipes | High Protein Kedgeree Meal Prep

Nutritional Facts

Amount per serving

Calories 451kcal 63 Calories from Fat
% Daily Value *
Total Fat7g11%
Total Carbohydrates19g6%
Protein74g148%

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Jennifer Blow

Jennifer Blow

Editor & Qualified Nutritionist

Jennifer Blow is our editor and UKVRN Registered Associate Nutritionist – the UK’s register of competent and qualified nutrition professionals. She 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: https://uk.linkedin.com/in/jennifer-blow. 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.


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