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)
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:
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Ingredients
Servings: servings
Units:
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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%
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.
Mum of three, daydream adventurer, OU Life Sciences graduate, occasional crafter, ex-pat Canadian & quite possibly Britain's most northerly food blogger.
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