Spicy tomato mackerel with rice

Picture the scene. It's a weeknight, you're cooking for the family, a few things ran away from you and now dinnertime is overdue and you're staring at the cupboard thinking, 'what on Earth should I cook?'

Here's a perfect solution for just such a quandary - spicy tomato mackerel with rice. You'll just need to grab a few tins of Princes Mackerel Fillets in Spicy Tomato Sauce from the cupboard - they come skinless and boneless for less prep work - alongside some microwave rice and a few veg from the fridge and you'll be all set to prepare a quick and nutritious meal in under 10 minutes.

With fresh peppers and spring onions adding freshness and crunch rice, and a topping of gorgeous mackerel in a rich, spicy tomato sauce, this meal is not only delicious, it's also packed with protein and a good dose of Omega 3.

This recipe feeds two.

Ingredients

Equipment

Instructions

Snip open the pack of rice and microwave for 2 minutes on High, or follow pack instructions.

Tip the cans of Princes Mackerel in Spicy Tomato Sauce onto a microwaveable plate and break into large pieces with a fork. Microwave for 30 seconds on High.

Add the chopped peppers and spring onions to the rice and season with a little salt and freshly ground black pepper. Sometimes, I fry the veggies briefly until soft, but they work great raw in this dish too.

Share between 2 plates.

Top with the mackerel.

Serve at once!

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5 from 19 votes

Spicy Tomato Mackerel with Rice

Rice with fresh peppers and spring onions, topped with gorgeous mackerel in a rich, spicy tomato sauce.

Prep Time5 mins

Cook Time2 mins

Total Time10 mins

Course: Lunch and quick cook meals

Cuisine: North African

Diet: Gluten Free

Servings: 2 people

Author: Emily Leary

Ingredients

• 250 g (8 oz) microwave rice (I used brown rice with quinoa)
• 250 g (8.8 oz) Princes Mackerel Fillets in Spicy Tomato Sauce (2 x125g/4oz cans)
• 50 g (¼ cup) red pepper chopped
• 50 g (¼ cup) yellow pepper chopped
• 4 spring onions trimmed and sliced
• 1 pinch salt and pepper

Instructions

• Snip open the pack of rice and microwave for 2 minutes on High, or follow pack instructions.
• Tip the cans of Princes Mackerel in Spicy Tomato Sauce onto a microwaveable plate and break into large pieces with a fork. Microwave for 30 seconds on High.
• Add the chopped peppers and spring onions to the rice and season with a little salt and freshly ground black pepper. Sometimes, I fry the veggies briefly until soft, but they work great raw in this dish too.
• Share between 2 plates and top with the mackerel. Serve at once.

Video

Notes

Cook’s tip: If you’d like to cook the vegetables, prepare as follows. Snip open the pack of rice and microwave for 1 minute on High. Tip it into a microwaveable bowl and stir in the red pepper, yellow pepper and spring onions. Microwave on High for 1 minute 20 seconds.

Nutrition

Calories: 432kcal | Carbohydrates: 50g | Protein: 17g | Fat: 18g | Saturated Fat: 4g | Sodium: 370mg | Potassium: 216mg | Fiber: 2g | Sugar: 8g | Vitamin A: 1072IU | Vitamin C: 82mg | Calcium: 30mg | Iron: 1mg

* Note: nutritional information is estimated, based on publicly available data. Nutrient values may vary from those published. Information on this website should not be taken as medical advice. Cuisines identify the primary region of inspiration for a dish.

Tried this recipe?Snap a pic and tag @amummytoo on Instagram or tag @EmilyLearyCooks on Twitter. I can't wait to see your posts!

This is a commissioned post for Princes.

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