By SW Sarah
Mackerel Stir Fry
6 steps
Prep:5minCook:15min
Mackerel stir fry is a great way to get young children to eat oily fish like mackerel and whatever vegetables are in season.
Updated at: Thu, 17 Aug 2023 09:50:16 GMT
Nutrition balance score
Good
Glycemic Index
53
Low
Glycemic Load
48
High
Nutrition per serving
Calories678.5 kcal (34%)
Total Fat19.1 g (27%)
Carbs90.3 g (35%)
Sugars10 g (11%)
Protein34.8 g (70%)
Sodium964 mg (48%)
Fiber7.8 g (28%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
Instructions
Step 1
Boil rice for 10 minutes then drain
Step 2
Stir fry finely diced carrots, pepper and courgettes for a couple of minutes, then add the sweetcorn and peas, cook for a further 2 minutes
Step 3
Add the lightly beaten eggs to the side of the wok or frying pan and allow to cook, when cooked add to the vegetables
Step 4
Add the cooked drained rice and mix with the vegetables and egg
Step 5
Add the flaked mackerel and splash of soy sauce and heat through
Step 6
Serve
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Notes
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