background

Healthy & delicious recipes from A.Vogel

Oven-baked Mackerel with Stir-fried Vegetables & Brown Rice (Pescatarian & Guilt-free)

Oven-baked Mackerel with Vegetable Stir-fry and Brown Rice
  • Preparation:  min
    Time:  min
  • Easy
  • 1
  • Prep: 15 min
  • Easy
  • 1
Oven-baked Mackerel with Vegetable Stir-fry and Brown Rice

Oily fish is full of omega-3 and a good source of protein too. This nutritious dinner, served with a quick and tasty brown rice stir-fry packed with vegetables, will leave you feeling utterly satisfied.

Eileen Durward

Ingredients

Oven-baked Mackerel with Stir-fried Vegetables & Brown Rice

  • 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 tamari sauce
  • 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 tamari sauce

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

How to make Oven-baked Mackerel with Stir-fried Vegetables & Brown Rice

1. Cook the brown rice ahead of time and allow it to cool.

2. Preheat the oven to 180°C/350°F.

3. Place the mackerel in a lightly oiled oven-proof dish or baking tray. Make the topping for the fish by combining the ginger, garlic and tamari sauce; spoon over the mackerel and bake for 10 to 15 minutes, or until cooked—the flesh should separate easily.

4. While the fish bakes, preheat a wok or pan to medium-high. Add the coconut oil and stir-fry the carrots, broccoli and spring onions for 5 to 10 minutes, until tender and brightly coloured. Combine the vegetables with the rice, turmeric, tamari sauce and cashew nuts and warm the mixture for 2 to 3 minutes.

5. On a serving dish, lay out the rice mixture, top with the cooked fish, and finish with a sprinkling of pomegranate seeds.

I hope you give this delicious recipe! And if you do, be sure to tag the picture #AVogelRecipes on Pinterest so we can see :) 

Oven-baked Mackerel with Vegetable Stir-fry and Brown Rice

Eileen Durward

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.

Want more delicious recipes straight to your inbox?

 

DOWNLOAD YOUR FREE SLEEP DIARY!

A sleep diary is a record of an individual's sleeping and waking times with related information, usually over a period of several weeks.
This data alone can help people pin point factors favouring good sleep.

Click here to download

Don’t let allergies
ruin your life!

Read more

Alfred Vogel's guide to leading a healthy and happy life

Nature is just about the best thing we’ve got!

Watch the video