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
- 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