Postpartum · Breakfast
Hot-Smoked Trout Kedgeree-Style Rice
A gently curried rice with flaked hot-smoked trout, peas and boiled eggs - the Anglo-Indian breakfast that eats like brunch and stocks like a supplement.
A comforting pan of curried rice, flaked smoked trout and boiled eggs, as happy at lunch as it is at breakfast. It earns its place in the healing weeks by putting real protein and oily fish into a single pan without demanding much standing time. The mild curry warmth makes it taste like something someone cooked to look after you - which, if you made it yourself, still counts.
16 min prep 路 19 min cook
Ingredients
- 150 gbasmati rice
- 2 tbspbutter
- 1onion, finely chopped
- 2 tspmild curry powder
- 100 gfrozen peas
- 200 ghot-smoked trout, flaked
- 4large eggs, boiled and quartered
- 1lemon, in wedges
- 10 gparsley, chopped
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Per serving (approx.): 570 calories · 32 g protein · 52 g carbs · 26 g fat · 4 g fiber
Method
- Eggs. Boil the eggs for 9 minutes in a small pan of simmering water, until the yolks are fully set and firm right through. Cool under cold water, peel and quarter them.
- Rice. Meanwhile, boil the basmati in a large pot of water for 10 to 12 minutes, until the grains are tender with no chalky center. Drain well and set aside. Rice cooker: cook the basmati on the white-rice setting instead.
- Onion. Melt the butter in the same pot over medium heat and cook the onion for 5 to 6 minutes, stirring, until soft and translucent. Stir in the curry powder and cook 1 minute, until fragrant.
- Fold. Add the drained rice, the peas and the flaked trout. Fold gently over low heat for 3 to 4 minutes, until the peas are bright green and hot and the fish is warmed through.
- Finish. Take the pot off the heat and top with the quartered eggs, the parsley and the lemon wedges. Squeeze the lemon over at the table. Reheats well the next day.
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Is this safe while breastfeeding?
Yes - and the question is more relaxed after birth than it was in pregnancy, since nearly all of those restrictions end at delivery. Hot-smoked trout is fully cooked during the smoking, so it arrives ready to eat, and the eggs here are hard-boiled. The one rule that carries on while breastfeeding is the oily fish rhythm: trout counts as oily fish, and guidance keeps it at 1-2 portions a week, with a maximum of 2 - a rhythm worth hitting rather than merely staying under, because the DHA the note mentions transfers through milk.
Substitutions & allergens
- Swap the butter for olive oil - removes dairy without changing the method.
- Swap hot-smoked trout for hot-smoked salmon or mackerel - still oily fish, so the omega-3 and vitamin D fit holds.
- Need it egg-free? Add extra trout and peas instead - removes eggs, though the eggs carry much of the choline here, so that part of the fit weakens.
- Brown basmati works too - it just needs a longer cook before the fold-in.
Storage & reheating
Rice rules apply here, and they are stricter than general leftover rules. Chill leftover kedgeree as quickly as possible, ideally within an hour of cooking - in small portions, not left sitting in the pan - and keep it in the fridge no more than 24 hours, per the FSA fact checker. Reheat once only, until steaming hot all the way through: the lunchtime encore the recipe suggests is exactly that one reheat. If a full batch will not get eaten inside the day, cook less rice next time rather than counting on longer storage.
Checked against the public guidance we follow - see our sources & editorial standards.
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