RECIPES

Smoked mackerel pilau rice

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Smoked mackerel pilau rice

This is a great one-pan family meal that’s tasty and healthy too. If you like more spice, add some ginger and chilli to the vegetables at the start. You can also add boiled eggs at the end too bulk it out.

Each serving provides 430 kcal, 18g protein, 56g carbohydrates (of which 3g sugars), 14g fat (of which 3g saturates), 4g fibre and 1g salt.

Ingredients

Method

  1. Heat a large saucepan until medium hot, add the oil and onion and stir well. Cover with a lid and leave to cook gently for 10 minutes, until softened.

  2. Add the garlic and curry powder and stir fry for 1 minute. Add the rice and stir, then add the stock. Stir well and cover with a lid.

  3. Bring to the boil, then turn the heat down and simmer gently with the lid on for about 15 minutes, checking that it doesn’t dry out. When the rice has absorbed all the stock it should be tender. If not, add a splash of boiling water then cook for a further 5 minutes and check again.

  4. Stir in the flaked mackerel, peas, lemon juice and parsley and mix carefully, as you don’t want the mackerel to break up too much. Season to taste with salt and pepper and cook for 1 more minute to make sure it’s hot through, then serve.