Fifteen Minute Friday Fish and Fried Rice

  • mackerel fillet
  • portion of brown rice
  • frozen sweetcorn, green beans (any veg you have or want will do!)
  • onion
  • garlic
  • soy sauce (could use gluten free tamari if needed)

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(There are no measurements, my style of cooking is to make sure nothing in the fridge or cupboards goes to waste; portions are controlled by how hungry i am or how many people I’m feeding or whether I’m prepping a lunch for the next day; and making the process as quick and step free as possible.

And don’t ever expect decent presentation! The lower you set standards the more easily you will be impressed.

Ready in less than 15 minutes and minimal washing up, this is perfect for families, cooking for one, batch cooking or for students on a budget.)

-preheat grill, or griddle pan for the fish (i use a george forman grill as its so convenient)

-cook rice to instructions

-drain rice, add oil of your choice (i use coconut oil or no oil as my pans are designed to need no oil) to the same saucepan you just used for the rice and heat the onion and garlic.

-put fish on to cook until heated through and skin is crispy

-add vegetables to the onion and garlic and put cooked rice back into the pan. Stir through some (maybe 2tsp?) or soy sauce.

-serve when veg is cooked though and rice has gone slightly crispy and ‘fried” in places.

Mackerel is a great source of protein as well as being rich in omega-3 fatty acids. It is recommended to eat at least one portion of oily fish a week, guidelines differ for children and pregnant women so be aware.

Brown rice is full of fibre meaning you feel fuller for longer and its great for you digestive system,  and has a low glycemic index so does not spike blood sugar levels making it suitable for diabetics.

Cram in as many vegetables as you can to push toward you recommended 10 portions a day!!!

Opti.mum x

 

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One thought on “Fifteen Minute Friday Fish and Fried Rice

  1. Absolutely love mackerel. And think it’s brilliant you don’t do measurements! I struggle to add them to my recipes on the blog sometimes because my style of cooking is like that too, particularly with savoury dishes. Little bit of this, little bit of that – whatever you like and have I find. Thanks for sharing this.

    Liked by 1 person

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