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Refried Smoked Peppered Mackerel Rice with Kale

November 25, 2014 by Elizabeth Leave a Comment

Refried Smoked Peppered Mackerel Rice with Kale
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Smoked peppered mackerel fillets add protein and flavour to this filling dish (£1.10 per portion)
Refried Smoked Peppered Mackerel Rice with Kale
Print Recipe
Smoked peppered mackerel fillets add protein and flavour to this filling dish (£1.10 per portion)
Servings Prep Time Cook Time
2servings 10minutes 25minutes
Servings Prep Time
2servings 10minutes
Cook Time
25minutes
Ingredients
  • 150 grams long grain rice (6p)
  • 1 vegetable stock cube (2p)
  • 1 tbsp sunflower oil (3.75p)
  • 2 small onions (6p)
  • 1 clove garlic (3p)
  • 2 Shetland smoked peppered mackerel fillets (£1.65)
  • 200 grams frozen broccoli and cauliflower, defrosted (24.4p)
  • 20 grams kale (10p)
Servings: servings
Units:
Ingredients
  • 150 grams long grain rice (6p)
  • 1 vegetable stock cube (2p)
  • 1 tbsp sunflower oil (3.75p)
  • 2 small onions (6p)
  • 1 clove garlic (3p)
  • 2 Shetland smoked peppered mackerel fillets (£1.65)
  • 200 grams frozen broccoli and cauliflower, defrosted (24.4p)
  • 20 grams kale (10p)
Servings: servings
Units:
Instructions
  1. Cook the rice according to the packet instructions but add the stock cube to the water for flavour.
  2. Chop the onion and garlic.
  3. Heat oil in a pan over medium heat and gently cook the onion until it starts to soften. Add the garlic and cook for a further minute.
  4. When the rice is cooked, thoroughly drain it and add it, along with the smoked pepper mackerel fillets (torn into small pieces) and the chopped broccoli and cauliflower.
  5. Stir fry until everything is heated thoroughly.
  6. Leftovers keep well! Just refry and eat!
Recipe Notes

Nutrition Facts
Refried Smoked Peppered Mackerel Rice with Kale
Amount Per Serving
Calories 590 Calories from Fat 171
% Daily Value*
Total Fat 19g 29%
Saturated Fat 4g 20%
Polyunsaturated Fat 8g
Monounsaturated Fat 5g
Cholesterol 51mg 17%
Sodium 578mg 24%
Potassium 834mg 24%
Total Carbohydrates 74g 25%
Dietary Fiber 5g 20%
Sugars 5g
Protein 31g 62%
Vitamin A 31%
Vitamin C 97%
Calcium 12%
Iron 15%
* Percent Daily Values are based on a 2000 calorie diet.

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About Elizabeth

Mum of three, daydream adventurer, OU Life Sciences graduate, fitness enthusiast, ex-pat Canadian & quite possibly Britain's most northerly food blogger. Read More…

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