35
What foods?
Types of oily fish include:
• mackerel
• trout
• salmon
• herring
• sardines
• kippers
• pilchards.
Canned fish can be
included but tinned
tuna does not count
as the oils are removed
during processing.
White fish, such as cod,
pollack, haddock, coley
and plaice, also contain
omega 3 fats but in much
smaller amounts.
Method
1
Start to cook the brown rice according to the instructions on the pack.
After 5 minutes, heat a teaspoon of oil in a frying pan and cook the sliced
onion at a low heat for 6-8 minutes. You want the onions to turn soft and
clear, rather than brown
2
Start boiling an egg in a small saucepan, and leave for 7 minutes
3
Increase the heat, and add the mustard seeds to the frying pan. When
they start to pop, add the chilli powder and turmeric. Stir for a minute or
so to make sure the onions are coated in all of the spices. Add 50 ml of
boiling water to the pan along with the kale leaves, so they steam quickly
in the spiced water
4
Remove the skin from the smoked mackerel and tear it into bite sized
chunks. Put into the pan along with the cooked brown rice and stir until
any water has evaporated. Serve in a shallow bowl topped with the boiled
egg cut into halves or quarters.
Nutritional information
PER SERVING:
•
Calories: 424kcal
•
Protein: 20g
•
Fat: 26g
•
Carbohydrate: 27g
•
Fibre: 4g
•
Vegetarian:
✖
•
Lactose free:
✔
Mackerel and brown
rice kedgeree
This delicious mackerel and brown
rice kedgeree recipe by cook Rachel
Walker, is a great oily fish dish and
makes the perfect brunch, light lunch
or nutritious supper.
Serves
1
Preparation time
10 minutes
Cooking time
25 minutes
Ingredients
•
50g (2oz) quick cook brown rice
•
1 tsp oil
•
1/2 onion, sliced
•
1 tsp mustard seeds
•
1 tsp turmeric powder
•
1 tsp chilli powder*
•
50ml (2 fl oz) boiling water
•
25g (1oz) kale
•
50g (2oz) smoked mackerel
•
1 egg
Grilling, steaming, baking or poaching your fish in water is a healthier way
of cooking your fish rather than frying or using in pastry topped dishes.
Recipe and image courtesy of Great British Chefs.
*Please check your Food and Drink Directory for suitable products.
