Nutritive Information
- Calories: 560 kcals
- Fat: kcal 560
- Protein: 30 g
- Carbohydrates: 56 g
- Kippers are only fish and a rich source of a particular type of polyunsaturated fat found only in the oils of such fish. These fish oils may protect against coronary heart disease. Kippers also contain vitamins A and D.
Ingredients
- 75 g (3oz) wild rice
- 175 g (6oz) basmati rice
- 325g (11oz) kipper fillets
- 25 g (1oz) butter
- 1 small onion, chopped
- 1 small garlic clove, chopped
- grated rind and juice of 1 lemon
- 1 tablespoons hot curry paste
- 1 teaspoons ground turmeric
- 4 ripe tomatoes, skinned, deseeded and diced
- 50 g (2oz) cashew nuts
- 2 tablespoons chopped fresh coriander
- 2 tablespoons chopped parsley
- Salt and pepper
- 1 hard – boiled egg, shelled and quartered
Instructions
- Cook the wild rice according the packet instructions, and drain. Cook the basmati rice in plenty of lightly salted boiling water for 15 minutes; drain, refresh under cold water and drain again. Spread both rice(s) on a baking sheet and leave to dry for 30 minutes.
- Steep the kippers in a bowl filled with boiling water for 8-10 minutes until they are cooked. Drain well and pat dry, skin the fillets and discard and large bones, then carefully flake the flesh.
- Melt the butter in a saucepan and fry the onion garlic, lemon rind and juice, curry paste and turmeric for 5 minutes, add the tomatoes and cashew nuts and try for a further 10 minutes. Add the coriander and parsley, season with salt and pepper to taste and continue to stir over a low heat for 4-5 minutes until warmed through.
- Stir the rice and kippers through the mixture and transfers to warmed serving plates. Garnish with the egg quarters and serve immediately.
