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Healthy & delicious recipes from A.Vogel
Oven-baked Mackerel with Stir-fried Vegetables & Brown Rice (Pescatarian & Guilt-free)
- Preparation: min
Time: min - Easy
- 1
- Prep: 15 min
- Easy
- 1
Oily fish is full of omega-3 and a good source of protein too. This nutritious dinner, served with a quick and tasty brown rice stir-fry packed with vegetables, will leave you feeling utterly satisfied.
Eileen Durward
Ingredients
Oven-baked Mackerel with Stir-fried Vegetables & Brown Rice
- 1-2 fresh mackerel fillet(s)
- 1 tbsp coconut oil
- 35g brown rice
- 80g of broccoli, chopped into florets
- 2-3 spring onions cut into batons
- 1 carrot cut into matchstick sized pieces
- 1 tsp of turmeric
- 1 tbsp of tamari sauce
- 20-30g of cashew nuts
- Small handful of pomegranate seeds (optional)
Dressing for mackerel:
- 1cm piece of grated ginger
- 1 crushed garlic clove
- 2 tbsp tamari sauce
Full of Goodness
Brown rice is rich in B vitamins and magnesium
Oily fish is a good source of omega-3
Turmeric is also a natural anti-inflammatory
Carrots are rich in Beta-carotene
Pomegranate seeds are a good source of antioxidants
We should all aim to eat 1 to 2 portions of oily fish per week—mackerel is a great option. Both omega-3-rich oily fish and turmeric act as natural anti-inflammatories in the body. The Beta-carotene contained in the carrots and the antioxidants in the pomegranate seeds are especially beneficial for aging skin, eyes and the cardiovascular system.
How to make Oven-baked Mackerel with Stir-fried Vegetables & Brown Rice
1. Cook the brown rice ahead of time and allow it to cool.
2. Preheat the oven to 180°C/350°F.
3. Place the mackerel in a lightly oiled oven-proof dish or baking tray. Make the topping for the fish by combining the ginger, garlic and tamari sauce; spoon over the mackerel and bake for 10 to 15 minutes, or until cooked—the flesh should separate easily.
4. While the fish bakes, preheat a wok or pan to medium-high. Add the coconut oil and stir-fry the carrots, broccoli and spring onions for 5 to 10 minutes, until tender and brightly coloured. Combine the vegetables with the rice, turmeric, tamari sauce and cashew nuts and warm the mixture for 2 to 3 minutes.
5. On a serving dish, lay out the rice mixture, top with the cooked fish, and finish with a sprinkling of pomegranate seeds.
I hope you give this delicious recipe! And if you do, be sure to tag the picture #AVogelRecipes on Pinterest so we can see :)
Hello lovely ladies, my name is Eileen and I have worked in the Education Department at A.Vogel for over 20 years now, lecturing and advising on many health concerns via the Helpline with a special focus on the menopause and its dreaded symptoms. After my own experience my aim is to help as many menopausal women as I possibly can through my advice, video blogs and recipes.
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