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Refried Smoked Peppered Mackerel Rice with Kale

Smoked peppered mackerel fillets add protein and flavour to this filling dish (£1.10 per portion)
Prep Time10 mins
Cook Time25 mins
Total Time35 mins
Servings: 2 servings
Calories: 590kcal
Author: Elizabeth


  • 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)


  • 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!




Calories: 590kcal | Carbohydrates: 74g | Protein: 31g | Fat: 19g | Saturated Fat: 4g | Polyunsaturated Fat: 8g | Monounsaturated Fat: 5g | Cholesterol: 51mg | Sodium: 578mg | Potassium: 834mg | Fiber: 5g | Sugar: 5g | Vitamin A: 1550IU | Vitamin C: 80mg | Calcium: 120mg | Iron: 2.7mg