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Smoked mackerel with vegetables, red rice & quinoa
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½ x 225g pack Waitrose Duchy Organic French Beans, trimmed
2 x 125g packs Tenderstem broccoli tips
1 tsp olive oil
1 onion, finely sliced
1 stick celery, finely diced
1 red or orange pepper, deseeded and diced
4 Essential Peppered Smoked Mackerel
2 x 250g packs wholegrain, red rice & quinoa
Lemon thyme leaves, to garnish
Chilli flakes, to garnish
1. Bring a large saucepan of water to the boil. Add the beans and broccoli and cook for 4-5 minutes, until just tender. Drain and run under cold water, then drain again and set aside. Return the dry pan to a medium heat, add the olive oil and, once hot, fry the onion, celery and pepper for 3-4 minutes, or until softened.
2. Break the mackerel into large pieces, discarding the skin, then add to the onion mix along with the vegetables and stir. Add 2 tbsp water and cover with a lid for 2 minutes over a low heat.
3. Cook the grains according to pack instructions. Serve the mackerel and vegetables with the grains, garnished with lemon thyme and chilli flakes.
Cook’s tip If black pepper isn’t your thing, then we also have plain smoked mackerel fillets available. Or you could try using some of our other smoked fish, such as trout or salmon, although this will change the nutritional analysis.
Typical values per serving:
Gluten free/1 of your 5 a day/high in omega 3