Tag Archives: Mustard seeds

Smoked Haddock Curry

Fish curry? Yes please… this easy spiced dish uses coconut milk instead of regular milk or cream to make it dairy free but still creamy and delicious!


  • 1 can reduced-fat coconut milk
  • 2 smoked haddock fillets
  • 2 cans sweetcorn
  • 1 tsp curry powder
  • 1/2 tsp turmeric
  • 1/2 tsp mustard seeds
  • 1 tsp olive oil
  • 1 clove garlic, diced
  • 1 tsp grated ginger
  • 1 onion, chopped
  • 120g raw white or brown rice


  1. Heat the olive oil in a pan on a medium heat, add the onion, curry powder, turmeric, mustard seeds, garlic and ginger. Sauté for 4minutes, until the onions are soft.
  2. Add the coconut milk and sweetcorn to the pan and bring to a simmer.
  3. Add the smoked haddock and simmer for 15 minutes until it can be flaked.
  4. Meanwhile, add boiling water to a pan and add the rice as per pack instructions.
  5. Serve and season.
  6. Enjoy!


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Coconut milk – A good non-dairy alternative to make this curry creamy and delicious!

Smoked haddock – High in protein and low in calories, haddock is also a good source of pantothenic acid for fat synthesis, B6 and B12 for energy release and nutrient metabolism.

Sweetcorn – High in vitamin B1 and B5 for release of energy from respiration, and vitamin C for protein and neurotransmitter synthesis.

Rice – High in carbohydrates and fibre (if brown is selected) for digestion.


Smoked Mackerel Kedgeree

Brunch or dinner, this recipe provides MULTIPLE essential nutrients like omega-3 and omega-6 fatty acids from the mackerel, protein from the eggs (and mackerel), and loads of vitamins from the vegetables.

Serves 2.


  • 1 tsp olive oil
  • 1/2 tsp mustard seeds
  • 1/2 tsp coriander seeds
  • 4 curry leaves
  • 1 onion, diced
  • 1 leek, sliced
  • 1 carrot, chopped
  • 1 clove garlic, diced
  • 100g rice
  • 1/2 tsp turmeric
  • 1/2 tsp mild curry powder
  • 2 eggs
  • 2 cooked smoked mackerel fillets
  • 1/2 lime


  1. Heat the olive oil in a pan on a high heat; add the mustard seeds, coriander seeds and curry leaves and stir until the seeds crackle, for roughly 1 minute.
  2. Add the onion, leek and carrot and reduce the heat to low. Cook for roughly 10 minutes or until the vegetables have softened.
  3. Add the garlic and cook for a further 2 minutes.
  4. Add the rice, turmeric and curry powder and combine; frying for 1 minute.
  5. Add the appropriate amount of boiling water for 100g of rice, reduce to a simmer,  and cover to cook for 15 minutes – keep watching, I read that 250ml water would be sufficient but found that much more was needed.
  6. Whilst the rice is cooking, boil the eggs for 5 minutes, then remove the shell and keep to the side.
  7. Uncover the rice, flake in the mackerel and season. Cook uncovered for a further 5 minutes – more water may need to be added to stop the rice sticking.
  8. Season and serve with the egg and 1/4 lime wedge.
  9. Enjoy!


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Mackerel – High in essential omega-3 and omega-6 fatty acids of which you should be having three times a week, and protein, so is a good choice of fish (and it tastes AMAZING).

Eggs –  Eggs are the most useful protein source as they provide essential amino acids (the building molecules of protein), which are also absorbed most efficiently by the body.

Rice – high in carbohydrate to give you loads of energy to get you through your day!

Carrots – high in vitamin A (specifically beta-carotene) for vision and immune function.

Onion – High in vitamin C for immune function, folic acid for DNA synthesis, and fibre for digestion.