If fish is cold smoked, foil bake at 180°C356F for 20-25 minutes.

Flake fish, removing skin & bones.

Cook rice in boiling salted water until tender.  Drain.

Heat oil in a large frypan or saucepan & saute chopped onion & flaked fish 2-3 minutes.

Add curry powder, corn, peas, drained rice & chopped hard boiled eggs.

Combine thoroughly, heat through.  Season to taste & serve immediately.

Serve unaccompanied.


Nutrition composition per portion

• Energy (kJ).................. 1860
• Protein (g)................... 23.5
• Fat (g)......................... 15.0
• Saturated fatty acids (g) 2.5
• Iron (mg)..................... 2.8
• Zinc (mg)..................... 1.7
• Selenium (µg)............... 19.3

Nutrition Tips

• This recipe uses smoked salmon - but any type of smoked fish can be used. Go for the oily fish for extra flavour and for a good dose of omega-3 fatty acids.
• Salmon is high in the healthy omega-3 fatty acids. A 50g portion of smoked salmon provides 650mg of omega-3 fatty acids.
• Eating oily fish regularly can boost our intake of omega-3 fatty acids, which are good for our health and may help reduce risk of heart disease.