Sponsored by Princes.
Don't have much time to cook during the week? We've got you covered with these six quick and easy recipes. Using cupboard staples and a nutritious serving of mackerel, these meals will become your new favourites in no time!
1. Spicy Tomato Mackerel with Rice
Feel fuller for longer with this easy-peasy meal of spicy tomato mackerel and rice. Mackerel is high in protein and Omega 3 oils which can contribute to keeping your heart working normally* and your bones and muscles strong. So it's a win-win situation!
Ingredients to serve 2:
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1 x 250g pack microwave long grain rice
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2 x 125g cans Princes Mackerel Fillets in Spicy Tomato Sauce
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50g chopped red pepper
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50g chopped yellow pepper
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4 spring onions, trimmed and sliced
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Salt and freshly ground black pepper
Method:
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Snip open the packs of rice and microwave for 2 minutes on high, or follow the pack instructions.
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Tip the cans of Princes Mackerel in Spicy Tomato Sauce onto a microwaveable plate and break the mackerel into large pieces with a fork. Microwave for 30 seconds on high.
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Add the chopped peppers and spring onions to the rice and season with a little salt and freshly ground black pepper. Share between 2 plates and top with the mackerel...mmm!
Cooking Tips
If you’d like to cook the vegetables, prepare as follows:
Snip open the pack of rice and microwave for 1 minute on high. Tip it into a microwaveable bowl and stir in the red pepper, yellow pepper and spring onions. Microwave on high for 1 minute 20 seconds.
2. Moroccan Mackerel Salad
A Moroccan mackerel salad is a simple, light and nutritious meal that's easy to whip up, even when you're in a rush! Make this once a week to provide your family with a serving of the vegetables and fish needed for a balanced diet. And remember: using mackerel in sauce is a great way to add new flavours to traditional midweek meals, with little to no effort!
Ingredients to serve 2:
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2 x 125g cans Princes Moroccan Mackerel
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100g dried couscous
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200ml hot vegetable stock
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1 small red onions, finely chopped
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1 medium carrots, grated
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5cm piece of cucumber, finely chopped
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30g ready-to-eat dried apricots, finely chopped
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20g sultanas
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50g pomegranate seeds
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1tbsp chopped fresh mint, plus sprigs to garnish
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1tbsp olive oil
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Finely grated zest and juice of 1 small orange
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Salt and freshly ground black pepper
Method:
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Tip the cans of Princes Moroccan Mackerel onto a plate. Break the fish into chunks and set aside.
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Put the couscous into a bowl and pour over the hot vegetable stock. Add the red onion and stir to mix. Leave to soak for 10 minutes.
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Meanwhile, mix together the carrots, cucumber, apricots, sultanas and pomegranate seeds.
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Fluff up the grains of couscous with a fork and combine with the carrot mixture. Mix together the olive oil with the orange zest and juice. Season with a little salt and pepper. Add to the couscous with the chopped mint and stir well.
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Share the salad between 2 plates and top with the mackerel. Serve, garnished with mint sprigs.
3. Three Bean Mackerel Salad
Beans are definitely an underrated dinner ingredient. Use them, plus your other cupboard staples, to make this exciting new meal. Trust us: it's delicious...
Ingredients to serve 2:
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2 x 125g cans Princes Mackerel in Olive Oil
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100g fine green beans, chopped
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2tbsp tomato puree
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2tbsp lemon juice
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1 x 410g can haricot beans in water, rinsed and drained
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1 x 410g can red kidney beans in water, rinsed and drained
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4 spring onions, finely chopped
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10 cherry tomatoes, halved
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2tbsp chopped fresh parsley
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Salt and freshly ground black pepper
Method:
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Drain the cans of Princes Mackerel in Olive Oil, reserving 1tbsp of the oil. Break the fish into chunks and set aside.
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Cook the green beans in a little lightly salted boiling water for 5 minutes, then rinse in cold water and drain.
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In a salad bowl, mix together the reserved oil with the tomato puree and lemon juice. Add the haricot beans, red kidney beans and green beans with the spring onions, cherry tomatoes and parsley. Season with salt and pepper and mix together.
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Add the chunks of mackerel and stir them through gently. Then serve and enjoy!
4. Quick Mackerel Kedgeree
Official NHS guidelines state that a healthy diet should include at least two portions of fish a week. Help provide your family with one of those portions with this yummy mackerel kedgeree...
Ingredients to serve 2:
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2 x 125g cans Princes Mackerel in Olive Oil
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2 eggs
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10g butter
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1 bunch spring onions, finely chopped
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1-2tbsp medium curry powder
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1tsp cumin seeds
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2 x 250g packs microwaveable brown rice
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2tbsp chopped fresh parsley
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Salt and freshly ground pepper
Method:
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Drain the cans of Princes Mackerel in Olive Oil, reserving 2tbsp of the oil. Break the fish into chunks and set aside.
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Cook the eggs in simmering water for 10-12 minutes to hard-boil them.
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Meanwhile, heat the butter in a large frying pan with the reserved oil. Gently fry the spring onions for 5-6 minutes until soft and golden. Stir in the curry powder and cumin seeds and cook over a low heat for 2 minutes.
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At the same time, microwave the rice according to pack instructions. Tip the contents into the frying pan. Add the mackerel chunks and parsley and stir gently to combine. Season with salt and pepper.
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Shell the eggs and quarter them. Share the rice mixture between 4 serving plates and top with the eggs.
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Season with a little extra black pepper, then serve.
5. Hot Chilli Mackerel Noodle Salad
Nutritious, exotic and oh-so-tasty? Yep, yep and yep! This mackerel-based meal is sure to be a big hit at dinner-time, especially as it'll bring some new flavours into your mid-week meals.
Ingredients to serve 2:
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2 x 125g cans Princes Mackerel in Hot Chilli Dressing
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100g rice or egg noodles (4 nests)
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4 spring onions, finely sliced
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1 red peppers, deseeded and chopped
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1 yellow peppers, deseeded and chopped
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2 heads pak choi, shredded
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2tbsp chopped fresh coriander
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Salt and freshly ground black pepper
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Finely grated zest and juice of 1 limes
Method:
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Drain the cans of Princes Mackerel in Hot Chilli Dressing, reserving the dressing. Break the fish into chunks and set aside.
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Cook the noodles according to pack instructions. Drain well and rinse with cold water.
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Mix together the spring onions, peppers, pak choi, chopped coriander and noodles. Season with a little salt and pepper. Add the lime zest, lime juice and reserved chilli dressing. Toss gently to mix.
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Share the salad between 2 bowls or plates and top with the mackerel chunks, then enjoy!
6. Mackerel, Avocado and Tomato Salad with Crispy Bacon
As well as being a meal that's high in protein and Omega-3, this mackerel, avocado and tomato salad is super tasty, so put this to the top of your dinner list!
Ingredients to serve 2:
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1 x 125g can Princes Mackerel Fillets in Olive Oil
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4 rashers streaky bacon, snipped into pieces
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2 tbsp lemon juice or cider vinegar
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Salt and freshly ground black pepper
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1 small bag mixed salad leaves
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4 spring onions, thinly sliced
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3 tomatoes, sliced into wedges
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1 large ripe avocados, pitted, peeled and sliced
Method:
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Drain the olive oil from the can of Princes Mackerel Fillets into a salad bowl. Break the fish into chunks and set aside.
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Dry fry the bacon bits in a non-stick frying pan until crisp.
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While the bacon is cooking, mix the lemon juice or cider vinegar into the olive oil, adding a pinch of salt and pepper.
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Add the salad leaves, spring onions, tomatoes and avocados to the salad bowl, tossing gently to coat with the dressing. Serve, topped with the chunks of mackerel and hot crispy bacon bits. Ooh la la!
Princes** products are available in most leading supermarket stores.**
*Obtained with a daily intake of 250mg EPA and DHA.