Oven baked kedgeree-style risotto sounds like a very large mouthful, well it is a delicious mouthful.
This was a combination of experimentation in the kitchen by combining two recipes one of which I have loved doing recently a no fuss oven baked risotto (not stirring inside to get the right consistency!) combined with the flavours of kedgeree.
Some of you may be asking what is kedgeree is. Well it was a regular on the menu when I was growing up. The more I look into it’s origin it is a combination of east meets west during colonial rule of India. A mixture of Indian spice combined with Victorian British nursery food.
Soft risotto rice, onions, garlic, smoked fish (I used leftover smoked mackerel), chopped coriander, hard boiled eggs, curry spice and optional chilli. I love it, partly due to all of the flavour too.
This is why it is good for you:
Mackerel is a great source of omega 3 (EPA and DHA – for brain development and function for vision, learning ability, coordination and mood. They reduce the stickiness of the blood, control blood cholesterol, fat levels, improve immune function and metabolism, reduce inflammation and help maintain water balance) which are definitely essential in your diet. The smaller the fish, which are from cold waters are much better for you, they contain higher levels of omega 3 fatty acids which will help every cell in you body, they are rich in protein, niacin (great for depression), vit B12 (nervous system), magnesium (sleep) and zinc (immunity). Oily fish (such as mackerel) are rich in vitamins A and D. Omega 3’s will help with body inflammation (injury, skin problems etc), it will encourage the body to fight infection and will also help your peepers! Substantial amounts of “good” fish will help you sleep better, aid with depression, PMS symptoms, bone and tissue repair and so much more.
Rice is a great source of B-vitamins which is essential for overall wellbeing. I am just learning all about the b-vitamins and they are crucial for energy production and to keep us feeling energised. It will also help support your nervous system, so this is brain to body function.
Coriander is a super herb, not only is it a great source of vitamin C and fibre and works well in digestion and helps with the absorption of nutrients. It also acts as a “mop” to oxidised free radicals in the body (it works well with meat dishes) and helps them not cause damage in your body. It is known as chelator.
Chilli for breakkie i actually a great way to kickstart and stimulate your digestion (read my tips for maintaining healthy digestion here), chilli when in its raw state is a great source of vitamin C, so scatter some raw on top once finished.
Organic eggs are a full protein that contain all essential amino acids, ideal to help your body replenish, nourish and heal your skin, tissues and muscles. Having protein also makes us feel more full and can help manage those slumps mid morning or afternoon. More protein will stop y0u reaching for that chocolate bar to get that sugar fix.
Hope you enjoy this dish.