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


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.

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