Did you know?

  • Fish is a good source of protein. It is lower in ‘bad’ fats than other meats.
  • It is recommended that you eat two portions of fish per week.
  • Haddock is high in vitamin B12 and, if you use tuna, not only is it a rich source of lean protein, vitamins and minerals, but is also low in cholesterol.
Serves 4


  • 1 tbsp sunflower/olive oil
  • 1 medium onions, chopped
  • 1 pepper, chopped
  • 2 eggs (hard boiled and chopped)
  • 200g smoked haddock (cooked) or can of tuna in brine
  • 1 tsp curry powder
  • 125g brown or white rice (cooked as per instructions on the packet)
  • 45ml semi skimmed milk
  • A pinch of pepper


  1. Heat the oil in a frying pan and add the onion and pepper; cook for about 5 minutes on a low heat until onions are golden.
  2. Add the chopped eggs and cooked fish and fry for a few more minutes.
  3. Add curry powder, mix through and cook for a few more minutes.
  4. Add cooked rice and mix well with rest of ingredients.
  5. Add the milk to moisten the mixture.
  6. Add a pinch of pepper to taste.
  7. Serve with crusty bread.