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