Sim­ply de­li­cious

Life’s too busy to spend ages pre­par­ing meals but with Princes, lunches are a dod­dle SPICY TOMATO MACK­EREL WITH RICE

Closer (UK) - - Good Taste / Food & Drink -

e all know how im­por­tant W a bal­anced diet is and that’s es­pe­cially true for chil­dren, but we’ve never been more time­poor so any­thing that’s good and quick to knock up is a win­ner in our books.

Princes’ range of fish makes any meal great and there are loads of va­ri­eties to choose from. Tuna is high in pro­tein and low in sat­u­rated fat, while mack­erel is packed with healthy fish oils – just what grow­ing brains need – and, when served with rice or pasta, veg­eta­bles or salad, make a bal­anced lunch.

So, if you’re short on time but want to serve some­thing the whole fam­ily will love, reach for Princes’ fish. in­gre­di­ents ● 1 x 250g pack mi­crowave long grain rice ● 2 x 125g cans Princes’ Mack­erel Fil­lets in Spicy Tomato Sauce ● 50g chopped red pep­per ● 50g chopped yel­low pep­per ● 4 spring onions, trimmed and sliced ● Salt and freshly ground black pep­per STEP 1 Open the packet of rice and mi­crowave for 2 min­utes on high, or fol­low pack in­struc­tions. STEP 2 Tip the cans of Princes’ Mack­erel in Spicy Tomato Sauce onto a mi­crowave­able plate and break into large pieces with a fork. Mi­crowave for 30 sec­onds on high. STEP 3 Add the chopped pep­pers and spring onions to the rice and sea­son with a lit­tle salt and freshly ground black pep­per. Share be­tween 2 plates and top with the mack­erel. Serve at once. Fancy try­ing some­thing new? This recipe also works per­fectly with Mack­erel in Brazil­ian Style Sauce or Mack­erel in Moroc­can Style Sauce.

❝As a di­eti­cian and a busy work­ing mum, I’m al­ways think­ing of ways to min­imise time spent on pre­par­ing meals so I can spend more time with my fam­ily. I’m al­ways on the look­out for well-bal­anced and nu­tri­tious recipes – but eat­ing well can some­times seem like a lot of ef­fort af­ter a long day at work.

My go-to sim­ple so­lu­tion for busy par­ents is canned fish – it can be just as good as fresh, but with­out the has­sle, and it even of­fers health ben­e­fits that match its fresh al­ter­na­tives. Our fam­ily din­ners vary, but we all look for­ward to a jacket potato with a pro­tein-packed top­ping of canned tuna. We choose Princes Tuna in spring wa­ter or brine, or Princes Tuna Fillers, which are low in sat­u­rated fat. To get our rec­om­mended dose of Omega 3, my hus­band and I also love Princes Mack­erel with rice. DID YOU KNOW?: ● One of your two rec­om­mended weekly fish por­tions should be an oily fish, such as sal­mon or mack­erel. Eat­ing oily fish, which is high in long-chain omega 3 fatty acids, also helps boost the amount of pro­tein in our di­ets – which can help to main­tain strong bones and mus­cles. ● Af­ford­able, ver­sa­tile and de­li­cious, canned fish comes ready to eat. What’s more, keep tuna, sal­mon and mack­erel in the cup­board and, thanks to the can­ning process, you can en­joy the nu­tri­tional ben­e­fits of tasty fish when­ever you like.

SERVES Prepa­ra­tion 2 5 time: min­utes Cook­ing time: 2.5 min­utes

Lucy Jones is an award­win­ning di­eti­cian and TV pre­sen­ter. She tells us:

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