Asian Style Mack ‘n’ Rice
It’s been a little while since I posted a new recipe and that’s because I’ve had a busy summer and lost my enthusiasm for cooking slightly! I seem to have got it back in the last few weeks and decided to experiment with some mackerel, having recently discovered frozen packs of 4 rather cheap in Waitrose. I love eating fish – it’s full of flavour and gives me the protein I need to keep my energy levels up but my favourites, salmon and fresh tuna are not cheap so these mackerel fillets are a great low cost alternative. Like salmon, mackerel is an oily fish containing Omega-3 fatty acids which are good for heart health, lowering blood pressure, controlling blood sugar levels, keeping joints supple and improving cognitive function.
I have made this recipe twice in the last week two different ways – once with some left over white rice and once with some cauliflower rice as I was having a rest day and wanted to keep my carbs down…and experiment! As I have said before – being mindful of your carbs on rest days will really help to keep body fat down as pretty much their sole purpose is for energy production…which you require little of sitting around 😃 The cauliflower rice option was possibly my favourite of the two and made enough for dinner the next day – I just heated it again and added a can of tuna and fried egg which was delicious. I hope you enjoy as much as me. xx
Serves: 4 + leftover rice
Ingredients:
Fish Marinade:
4 mackerel fillets
1-2 finger chillies
2 garlic cloves, crushed
1 tsp maple syrup
2 tbsp soy sauce
1 tsp fish sauce
2 limes, juiced
1 inch ginger, grated
Fried rice:
2 cups cooked rice (cooled)
OR
600g cauliflower rice (packaged or blended with grater attachment)
1 large onion, chopped 1 red pepper. cubed
150g mushrooms. roughly chopped
1 cup peas, cooked
8-10 stalks tenderstem broccoli, cooked
4 garlic cloves, crushed
1-2 finger chilies, chopped
2 eggs, beaten
1 tbsp ghee or coconut oil
1 tsp garam masala
1/2 tsp turmeric powder
1 tsp chilli powder
2 tbsp soy sauce
2 tbsp sesame oil
1-2 tbsp fish sauce
Method:
Score the skin of your fish in several places. Mix all the marinade ingredients together and pour over the fillets of fish in a shallow bowl or dish. Cover and refrigerate while you prep the rice ingredients
In a large wok or non stick frying pan melt the ghee over a medium heat and then add the onions, cooking for a few minutes until translucent
Next add the pepper and mushrooms and fry for a few minutes until the mushrooms start to look cooked
Add the cooked vegetables along with the garlic and chillies, cooking for another minute before adding the dry spices for a further minute
Throw the rice in and mix well to heat through – about 3-4 minutes
In a small pan heat a little more ghee and scramble your eggs
Finally throw the eggs into the rice and season with the soy, sesame oil and fish sauce – keep tasting to get the right balance of flavours
Cover the rice to keep warm while you cook the fish
Heat another frying pan with a little ghee or coconut oil and then add your fish skin side down – cook for about 4 minutes on each side
When the fish is mostly cooked turn it back to skin side down and pour over the remaining marinade, turning the heat up slightly and reducing it for a minute or so
Spoon the rice into bowls, top with the cooked mackerel and serve
