Brunch or dinner, this recipe provides MULTIPLE essential nutrients like omega-3 and omega-6 fatty acids from the mackerel, protein from the eggs (and mackerel), and loads of vitamins from the vegetables.
- 1 tsp olive oil
- 1/2 tsp mustard seeds
- 1/2 tsp coriander seeds
- 4 curry leaves
- 1 onion, diced
- 1 leek, sliced
- 1 carrot, chopped
- 1 clove garlic, diced
- 100g rice
- 1/2 tsp turmeric
- 1/2 tsp mild curry powder
- 2 eggs
- 2 cooked smoked mackerel fillets
- 1/2 lime
- Heat the olive oil in a pan on a high heat; add the mustard seeds, coriander seeds and curry leaves and stir until the seeds crackle, for roughly 1 minute.
- Add the onion, leek and carrot and reduce the heat to low. Cook for roughly 10 minutes or until the vegetables have softened.
- Add the garlic and cook for a further 2 minutes.
- Add the rice, turmeric and curry powder and combine; frying for 1 minute.
- Add the appropriate amount of boiling water for 100g of rice, reduce to a simmer, and cover to cook for 15 minutes – keep watching, I read that 250ml water would be sufficient but found that much more was needed.
- Whilst the rice is cooking, boil the eggs for 5 minutes, then remove the shell and keep to the side.
- Uncover the rice, flake in the mackerel and season. Cook uncovered for a further 5 minutes – more water may need to be added to stop the rice sticking.
- Season and serve with the egg and 1/4 lime wedge.
Mackerel – High in essential omega-3 and omega-6 fatty acids of which you should be having three times a week, and protein, so is a good choice of fish (and it tastes AMAZING).
Eggs – Eggs are the most useful protein source as they provide essential amino acids (the building molecules of protein), which are also absorbed most efficiently by the body.
Rice – high in carbohydrate to give you loads of energy to get you through your day!
Carrots – high in vitamin A (specifically beta-carotene) for vision and immune function.
Onion – High in vitamin C for immune function, folic acid for DNA synthesis, and fibre for digestion.