
By bbc.co.uk
Smoked mackerel pilau rice
Instructions
Prep:30minCook:1h
This is a great one-pan family meal that’s tasty and healthy too. If you like more spice, add some ginger and chilli to the vegetables at the start. You can also add boiled eggs at the end too bulk it out. Each serving provides 430 kcal, 18g protein, 56g carbohydrates (of which 3g sugars), 14g fat (of which 3g saturates), 4g fibre and 1g salt.
Updated at: Thu, 27 Mar 2025 16:38:27 GMT
Nutrition balance score
Good
Glycemic Index
52
Low
Glycemic Load
30
High
Nutrition per serving
Calories344.1 kcal (17%)
Total Fat3.4 g (5%)
Carbs57.8 g (22%)
Sugars3.2 g (4%)
Protein16.9 g (34%)
Sodium1088.7 mg (54%)
Fiber2.2 g (8%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings

1 tsprapeseed oil

1onion
roughly chopped

1garlic clove
finely chopped

1 Tbspmedium curry powder

250gbasmati rice

500mlvegetable stock
or chicken

200gsmoked mackerel
or smoked peppered mackerel, skin removed and flaked into large pieces

80gfrozen peas

1lemon
juice only, plus wedges to serve

2 Tbspflatleaf parsley
roughly chopped, optional

sea salt

freshly ground black pepper
Instructions
View on bbc.co.uk
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Notes
3 liked
1 disliked
Crispy
Go-to
Moist
Spicy
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