This recipe is my take on the old English breakfast classic! This meal provides 1 of your 5 a day, and is a great source of both protein and fibre. Many families avoid fish because it can be expensive, but this recipe is a great way to feed the whole family with only 2 fillets of haddock.
- 300g Smoked Haddock (Ideally un-dyed)
- 190g Wholegrain rice
- 50g Quinoa
- 4 Eggs
- 1tbsp Curry powder
- 1tbsp Turmeric
- 220g Green Beans, cut into smaller pieces
- 100g Frozen Peas
- 1 onion, finely diced
- 2tsp rapeseed oil
- Small bunch of Coriander, roughly chopped
Heat a pan of water on the hob, once boiling turn down the heat and gently add the eggs. After 7 minutes remove the eggs and put straight into a bowl of cold water and leave to cool.
Tip: Cooking the eggs for 7 minutes cooks the whites but leaves the yolks slightly runny. If you want the eggs to be hard completely through then leave them in the pan for 10-13 minutes.
I prefer to cook rice and quinoa in a microwave steamer, ensuring it is completely covered with freshly boiled water. However you can also boil the grains in a pan on the hob. Whichever method you decide to use, add the curry powder and tumeric to the rice and cook for 20 minutes. Add the peas and beans to the steamer or pan, and cook for another 3-5 minutes (depending on how crunchy you like the veg).
Add 1tsp rapeseed oil to a large pan and fry the onion on a low heat for 5 minutes.
While the onion is cooking add the remaining oil to a frying pan and when it is hot add the haddock skin side down. Cook on a medium to high heat for 4 minutes then flip over and cook for another 3-4 minutes or until the flesh is cooked through and starting to fall apart.
Tip: you can tell when haddock is cooked because the flesh becomes flakey and will easily fall apart when cut with a knife. The colour will also change from slightly see-through/translucent to a solid white colour.
By the time the onion has softened, the rice and vegetables should be cooked. Add these to the onions along with the fresh coriander. When the fish is cooked remove the skins and using two forks, gently pull apart the fish into large flakes. Add these to the rice and vegetable mix, and stir to combine the ingredients.
Remove the eggs from the bowl of water, peel and cut them into quarters.
Serve the fish, vegetables and rice mix onto plates and top with the sliced eggs. Enjoy!