Midlife recipes

Red Lentil and Smoked Mackerel Kitchri

Red Lentil and Smoked Mackerel Kitchri

This is a healthy twist on a traditional kedgeree by adding red lentils and swapping smoked haddock for smoked mackerel. The mackerel is much richer in omega 3 fats that can reduce inflammation and boost heart and joint health. The red lentils add extra protein and fibre, as well as being a good source of B vitamins, iron, magnesium, potassium and zinc.

Serves 2

1 tbsp olive oil or coconut oil
1 tsp mustard seeds
1 tsp nigella seeds
1 tbsp mild curry powder 
1 tbsp ground cumin
1 tsp ground turmeric
1 small red onion, finely chopped
100g red lentils, rinsed
500ml vegetable stock 
1 bay leaf
1 cinnamon stick
100g basmati rice, cooked (or use a pouch of pre-cooked rice)
150g smoked mackerel fillets, flaked
Juice of half a lemon
2 hard-boiled eggs, peeled and quartered
Fresh coriander leaves
Lemon wedges

Heat the oil in a large frying pan, add the mustard seeds and nigella seeds and fry for a couple of minutes.  

Add the remaining spices (except the bay leaf and cinnamon) and fry for a further 30 seconds. Add the onion and fry until softened, around 2-3 minutes.

Add the lentils and coat with the fragrant spice mixture, add the stock, bay leaf and cinnamon stick, and simmer for around 15 minutes until the lentils are tender.

Stir in the cooked rice, then add the fish flakes and gently heat through. Add the lemon juice and season well.

Garnish with the hard-boiled eggs, coriander and lemon wedges.

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