Smoked mackerel kedgeree

Rich in omega 3s and high in fibre, thanks to oily fish and brown rice, this flavour-packed supper will keep you fuller for longer, and it’s gluten free, too. Using ready cooked rice makes it speedy.

SERVES 4

PREPARATION TIME 10 minutes COOKING TIME about 20 minutes

● 1tbsp olive oil

● 1 onion, finely sliced

● 1tbsp curry powder

● ¼tsp ground turmeric

● 2 x 250g pouches microwaveable wholegrain rice

● 200ml vegetable stock

● 2 large eggs

● 225g smoked peppered mackerel

● 2 tomatoes, finely chopped

● Juice 1 lemon, plus extra wedges, to serve, optional

● Handful parsley, roughly chopped

1 Heat the oil in a large, deep frying pan. Gently fry the sliced onion for 8-10min until soft. Add the spices and cook for 1min. Stir in rice, so it is coated in the spicy oil, and fry for 1min. Add the stock, bring up to the boil and simmer for 3-5min, until piping hot. 2 Meanwhile, bring a medium pan of water to boil, add eggs and simmer for 7min to soft boil. Drain eggs and run under cold water until cold, then peel and halve. Flake the mackerel, discarding any skin.

3 Mix the tomatoes, lemon juice and parsley with the rice mixture and season well. Top with mackerel and eggs. Serve with extra lemon wedges to squeeze over, if you like.

‘THIS SUPPER WILL KEEP YOU FULLER FOR LONGER’