SMOKED MACKEREL KEDGEREE
We’ve adapted this brunch favourite to make a healthy-yet-hearty midweek meal. 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 this speedy to prepare.
Hands-on time 10min. Cooking time about 20min. Serves 4
1tbsp olive oil 1 onion, finely sliced 1tbsp medium curry powder ¼tsp ground turmeric 2 x 250g pouches microwaveable wholegrain rice 200ml (⅓ pint) hot vegetable stock 2 large eggs 225g (8oz) 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 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 into a colander 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.
PER SERVING 479cals, 22g protein, 23g fat (5g saturates), 44g carbs (4g total sugars), 5g fibre GH TIP To ensure this is gluten free, check your spice mix and stock are ‘free-from’ before buying.