Name: Refried Smoked Peppered Mackerel Rice with Kale
Prep time: 10 min
Cook time: 25 min
Yield: 2 servings
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))

Refried Smoked Peppered Mackerel Rice with Kale

Smoked peppered mackerel fillets add protein and flavour to this filling dish (£1.10 per portion)

Refried Smoked Peppered Mackerel Rice with Kale

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

Cook the rice according to the packet instructions but add the stock cube to the water for flavour.
Chop the onion and garlic.
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.
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.
Stir fry until everything is heated thoroughly.
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%