Jamaican Mackerel and Rice

Name: Jamaican Mackerel and Rice
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Cuisine: American, Latin American, Caribbean
Ingredients: 230g Of tinned Mackerel in tomato sauce; 1 Scotch Bonnet Pepper finely chopped; 1 Red Bell Pepper finely sliced; 1 Yellow Bell Pepper finely sliced; 1 Green Bell Pepper finely sliced; 3 Spring Onions finely sliced; 1 Medium Onion finely sliced; 3 Garlic Finely minced; 1 tsp All Spice; 10g Fresh Coriander finely chopped; 5g Fresh Thyme; 2 tbsp Vegetable Oil.

4 steps

Prep:10minCook:15min

Classic Jamaican Dish, Mackerel in a tomato sauce with Garlic, Scotch Bonnet and sweet peppers.

Updated at: Sun, 15 Sep 2024 19:05:34 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories556.7 kcal (28%)

Total Fat36.7 g (52%)

Carbs40.9 g (16%)

Sugars14 g (16%)

Protein22.2 g (44%)

Sodium139.3 mg (7%)

Fiber6.3 g (22%)

% Daily Values based on a 2,000 calorie diet

Ingredients

2 servings

230gmackerel in tomato sauce

tinned

1Scotch Bonnet Pepper

medium, finely sliced

3Garlic

Finely minced

1 tspall spice

10gFresh Coriander

finely chopped

5gFresh Thyme

2 TbspVegetable Oil

Instructions

Step 1

Heat a large pan and add in the oil.

Step 2

Add in the onion, scotch bonnet, peppers and spring onions stir and cover, allow to simmer for two minutes. Add in the thyme, allspice and garlic stir, reduce the heat, cover and simmer for 4 minutes.

Step 3

Add the mackerel and coriander, chop the mackerel into bite-size pieces and stir, cover and allow to simmer for another 4-5 minutes.

Step 4

Plate up, serve with rice, lick your lips and enjoy.