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Oven Baked Mackerel with Vegetable Stir-fry & Brown Rice (Pescatarian & GF)

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  • Prep: 2 min
  • Time: 8 min
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Oily fish is packed full of omega-3 and a good source of protein too. Served with a quick and tasty brown rice stir-fry packed with vegetables, you’ll be left feeling utterly satisfied after this nutritious dinner.

Ingredients

Oven Baked Mackerel with Vegetable Stir-fry & Brown Rice (Pescatarian & GF)

  • 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 Kelpamare
  • 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 Kelpamare

How to make Oven Baked Mackerel with Vegetable Stir-fry & Brown Rice (Pescatarian & GF)

1. Cook the brown rice slightly ahead of time if possible to allow it to cool.

2. Preheat oven to 180°C.

3. Mix the ginger, garlic and Kelpamare to make the dressing and spoon over the mackerel on a baking tray. Bake in the oven for 10-15mins until cooked.

4. Whilst the fish is cooked, add the coconut oil to a medium-high heat wok or pan and stir-fry the carrots, broccoli and spring onions for 5-10mins until tender and lightly coloured. Mix through the rice, turmeric, Kelpamare and cashew nuts and warm through for 2-3 minutes.

5. Serve the rice mixture, top with the cooked fish, and finish with a sprinkling of pomegranate seeds.


I hope you give this delicious mackerel with vegetable stir-fry & brown rice a try! And if you do, be sure to tag the picture #AVogelRecipes on Pinterest so we can see :)

This recipe is 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 be aiming to eat 1-2 portions of oily fish per week so mackerel is a great option. Both omega-3-rich oily fish and turmeric act as natural anti-inflammatories in the body. Beta-carotene found in the carrots and antioxidants in the pomegranate seeds are especially beneficial for aging skin, eyes and the cardiovascular system

About Eileen

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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