zoom Cauliflower, mackerel & prawn fried rice

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    Cauliflower, mackerel & prawn fried rice

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    Cauliflower, mackerel & prawn fried rice

    • Preparation time: 15 minutes
    • Cooking time: 15 minutes
    • Total time: 30 minutes

    Serves: 4


    1 large cauliflower, trimmed, cut into florets
    2 tbsp olive oil
    3 essential Free Range Eggs, beaten
    1 medium onion, finely chopped
    1 clove garlic, crushed
    1 red pepper, deseeded and diced
    1 tbsp reduced salt light soy sauce
    150g smoked mackerel fillets, skin and bones removed
    120g frozen cooked and peeled prawns, thawed
    ½ x 28g pack coriander, chopped coriander
    2 salad onions, trimmed and thinly sliced 


    1. Put the cauliflower into a food processor in 2 batches and pulse until it resembles rice. Heat 1 tsp of the oil in a large wok or frying pan. Pour in half the beaten egg, tilt the pan to coat the base and cook until just firm. Turn onto a clean board and roll up the omelette tightly. Repeat with the rest of the egg, then cut both omelettes into strips.

    2. Heat the remaining oil in the pan, add the onion and cook for 3-4 minutes over a medium heat to soften. Stir in the garlic and red pepper, and cook for a further 3 minutes. Add the cauliflower rice and stir together for about 2-3 minutes until tender.

    3. Add the soy sauce, the mackerel broken into large flakes and the prawns, and stir-fry together until hot. Finally add the omelette strips, coriander and salad onions, and serve.

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