Dinner
Mackerel, Rice & Pea Bowl
Flaked tinned mackerel over rice with peas and cucumber in a light soy dressing. Dinner in 15 minutes.
17 min total1 serving447.9 kcal / serving
high-proteinquickbudget
447.9
Calories
31.5g
Protein
48g
Carbs
5.9g
Fibre
14g
Fat
Ingredients
- 1 tin mackerel, drained
- 160g cooked brown rice
- a handful of frozen peas
- a few chunks of cucumber
- half a tbsp soy sauce
- 1 tsp rapeseed oil
Method
- 1Warm the rice and cook the peas for 3 minutes.
- 2Mix the soy sauce and oil.
- 3Pile the rice, peas and cucumber in a bowl, flake over the mackerel and drizzle with the dressing.
Swaps and tips
- Sardines or tinned pink salmon also work here.
Around £1.38 per serving at supermarket own-brand prices (estimate).
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