Kedgeree is an old English fish and rice dish, a simple pilaff that is suitable for Diabetic, Dairy Free, Fodmap and Gluten Free diets.

Traditionally it is served after Christmas and the New Year, although it is very versatile being an elegant dinner or a comforting, homely meal. As such, there are innumerable variations for kedgeree, from the extravagant to the very simple.

This recipe is one of the simpler variations that I have adapted to make it suitable for Fodmap diets (no onion) and using minimal oil. The combination of herbs and spices that I think most complement the fish and rice are fennel and tarragon and the spice cardamom. If tarragon is not available try parsley and chives. Include 30 – 50% smoked fish if you like this favour; and shallots (not Fodmap) or the green tops of spring onion are a tasty addition.

Diets for which Kedgeree is suitable:

Diabetic, Diary Free, Fodmap, Gluten Free, Low Calorie, Low Fat and Nut Free.


Preparation: 10 mins | Cooking: 25 mins | Serves: 3+

1 tbsp olive oil
1 fennel, small
2 sticks celery*
190 gm (1 cup) basmati rice
2 bay leaves
8 cardamom seeds, ground
80 ml (1/3 cup) white wine
410 ml (1 2/3) cup stock (fish or vegetable)
500 gm fish fillet, firm (fresh or smoked)**
2 tbsp tarragon***
1/2 tsp cracked black pepper
1/2 tsp salt****
1 lemon, juiced
2 eggs, hard boiled (optional)


HEAT oil to a medium temperature in large frying pan.
SLICE finely the fennel and celery.
FRY the fennel and celery until softened, approximately 5 minutes.
ADD the bay leaves, cardamom and rice.
FRY for 2 minutes, stirring to ensure the rice does not brown.
ADD the wine and cook for 2 minutes.
ADD the stock, cover and cook for 15 minutes. (The rice should be nearly cooked, al dente, having a little crunch remaining)
CUT the fish into large bite-sized pieces.
ADD the fish to the rice and cook for 5 minutes. (The fish should be cooked and the rice tender.)
STIR through the black pepper, tarragon and lemon juice (and salt, if required).
ADD quartered hard-boiled eggs to decorate the kedgeree before serving.


– Warm.


* Add shallot (not Fodmap) or the green tops of spring onions.
** For smoked fish: first poach in a frying pan of water for 5 minutes; then remove the skin and break into bite sized pieces to add to the rice with the other fish.
*** Substitute with parsley and chives. (While dill is delicious, it is a little delicate for this dish.)
**** Salt may not be required if a salty stock or smoked fish is included.

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