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Made by assembling pre-cooked ingredients. Good for a pack lunch.


No amounts given here.
A very small amount of fat will come from the haddock and peas so keep an eye on portion size.
For those with diabetes, the peas and rice will be the carbohydrates to watch.

Cooked plain white rice
Microwaved smoked haddock
Boiled egg whites
Cooked peas
Garam masals or curry powder
Chopped fresh parsley


Add garam masala to the liquid from the mircowaved fish and let it cook for a minute or so
Add the rice to the liquid and stir until completely coated and warmed through (if using cold rice)
Add cooked peas, fish and egg whites and warm through
Top with chopped parsley