Cauliflower & Haddock Kedgeree (Grains free, Gluten free, Sugar free, Paleo]


I was raised on Kedgeree or Kitchiri, or Khichdi as it is know to Indians.  Traditionally a rice and lentil dish, cooked until mushy and served with fried potato or fish or lamb, braised in ghee, cumin seeds and onion, and for a scumptious vegan meal, served with a spicy onion and tomato chutney – this was the mainstay traditional meal, next to curried beans and potato on our meat abstinence days!

Kedgeree has it’s origins in India during British colonialism, and is a one pot Ayurvedic meal cooked with rice and spices with smoked haddock, a recipe that the British adopted for Breakfast, and returned to their home-country with.  It is a filling, nutritious meal and this version with riced cauliflower lends itself beautifully as the alternative to the rice dish, but is a healthier low-carb option.  Kitchiri as I know it, and as explained by both my Grandmothers, is a meal if cooked without masala and chilli,  is a mild, non-aggravating, non-irritating and non-heavy comfort food!

I  poached the haddock and then flaked it (the recipe for poached fish follows this recipe below).  Garnished with hard or soft-boiled eggs, this Kedgeree is another amazing, simple and easy to prepare,  winning recipe with cauliflower and one that makes cooking with low-carb cauliflower both fun and nutritious.


2 tblsp coconut oil or ghee (I used ghee)

1 onion, grated

2 tsp fresh garlic and ginger ground to a paste

1 head of cauliflower, chopped

½ – 1 tblsp masala (a mix of chilli powder, coriander powder, cumin powder, garam masala and tumeric powder)
½ tsp chilli flakes
½ tsp black mustard seeds
½ tsp Himalayan or Sea salt
2 tomatoes, chopped
200g *poached haddock or any firm white fish
Optional – 1 fresh green chilli, chopped and added to the onion mixture


3-4 eggs (hard-boiled or soft-boiled)

fresh coriander leaves

Freshly milled black pepper
Lime or lemon juice

Here’s How

  • Heat the coconut oil or ghee in a medium to large pan or wok over medium heat and add in the black mustard seeds.  When the seeds start to splutter, add in the grated onion and garlic and ginger paste and saute in the hot oil for a few minutes until fragrant.
  • Pulse the cauliflower in a food processor until “riced”. Add to the onion  mixture , and cook for ten minutes, stirring occasionally, until softened.

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  • Add the masala, chili flakes, salt, and the chopped tomatoes. Cook for an additional five minutes, stirring occasionally, until the tomatoes are broken down and the spices thoroughly incorporated.
  • Shred the fish loosely with your fingers, sprinkling over the cauliflower mixture. Stir the fish in thoroughly to combine the ingredients, taste and add more salt and chili flakes if desired.
  • Remove from the heat, and add sliced eggs, chopped coriander, milled black pepper and a squeeze of lemon or lime juice, if desired.
  • Serve warm or room temperature.



*Poached Fish

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1 medium leek, thinly sliced

1 bay leaf

2-3 strips lemon or lime zest

2 black peppercorns

a pinch of Himalayan or Sea Salt

200g firm white fish

Here’s How

  • Add the leeks, bay leaf, lemon or lime zest, peppercorns and salt to a small non-stick pot. Pour in 2 cups of water and bring to a boil.  Cover and simmer over medium-low heat for 20 minutes
  • Reduce the heat to low and add in the fish.  Add more boiling water if the fish is not covered by at least two thirds of water.  Cover, bring to a boil and turn off the heat.
  • Leave to steam on the stove-top for about 10 minutes or until the fish is opaque.
  • Carefully remove the fish with a slotted spoon and if desired, drizzle with olive oil.
  • The poached fish is now ready to use as desired, flaked for addition to a meal that calls for flaked fish or served on a crisp salad or with vegetables.
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Prava Singh

A Mom, daughter, wife, sister, aunt and friend experiencing life through an evolutionary body with a revolutionary mind... A recent past former Type 2 insulin dependent and hypertensive walking time-bomb for 13.5 years, I have made positive lifestyle changes that has aided and abetted my health status for my overall betterment. Passionate about all things food, with a proud Indian heritage, I regularly blog my culinary attempts that have worked for me in my endeavours to break the shackles of food addictions and food slavery. Passionate about people too, my decision to share these endeavours is driven by informing others that a lifestyle change through food is indeed possible. I have indeed survived high school and survived life too in the most interesting and thought-provoking ways. Having lost over 50kgs of excess weight in just under a year, I have reclaimed my life and am thoroughly enjoying the journey.

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