• 100g basmati rice
  • 225g smoked haddock fillet
  • 1 pint semi-skimmed milk
  • 1 tsp olive oil
  • 1 onion, peeled and sliced
  • 1 tbsp curry powder
  • 2 cloves garlic, peeled and finely chopped
  • 2 tomatoes, washed and quartered
  • 2 medium hard-boiled eggs, peeled and quartered
  • 1 tbsp fresh curly parsley, washed and chopped


  1. 1

    Cook the basmati rice according to the instructions on the packet.

  2. 2

    Meanwhile, place the haddock in a large frying pan and cover with the milk. Bring to a simmer, then reduce the heat, poaching the fillet for 15 minutes or until the fish starts to flake away from the skin. Remove using a slotted spoon. Flake the fish into bite-size pieces and put to one side. Discard the skin and the milk.

  3. 3

    Heat the olive oil in a large frying pan. Add the onion and cook until softened and just beginning to brown. Stir through the curry powder, garlic and cooked rice until heated through.

  4. 4

    Fold in the haddock flakes, tomatoes and eggs, stirring gently to combine. Sprinkle over the parsley and season with freshly ground black pepper before serving.

Nutritional Details

Each serving provides
  • Energy 1675kj 400kcal 20%
  • Fat 7.6g 11%
  • Saturates 1.9g 10%
  • Sugars 7.3g 8%
  • Salt 1.4g 23%

% of the Reference Intakes

Typical values per 100g: Energy 440kj/105kcal

Each serving provides

48.0g carbohydrate 4.6g fibre 33.1g protein Two of your 5 a day

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