2020-07-01RedUK

3

FISH

Nutritious and a source of protein, fish is a nourishing, versatile choice

• and you don’t have to be a pro cook to add it to your meals

110

July 2020 | REDONLINE.CO.UK

I

f you’re looking for

ideas about how to

incorporate more fish

into your diet, you’ll

love these simple and

delicious recipes, which

you can easily include in

your weekly meal plan.

Well-balanced and

versatile, with plenty

of different textures and

flavours, these recipes

prove that fish can be for

anyone, whether you’re

looking for a quick and

easy lunch idea or feeding

the whole family. And

with its nutritional benefits

well documented, eating

fish is a great way to boost

your protein intake.

Fish is a good source of

vitamin D, and oily fish such

as mackerel has the highest

amounts of it, as well as

containing the omega-3

fatty acid DHA, which helps

to support brain function.

SERVES 2

PREPARATION TIME

15 min u t e s

COOKING TIME

About 15 minutes

O 1 packet cooked

microwaveable brown

rice and quinoa

O 1tsp olive oil or coconut oil

O 100g mangetout, sliced

diagonally

O 100g baby corn, halved

lengthways

O 1-2 spring onions, sliced

diagonally

O 200g tin reduced-fat

coconut milk

O 2 x 115g tins John West

Easy Peel Mackerel Fillets

in Thai Curry Sauce

TO SERVE^

O Few sprigs fresh coriander

O 1 red chilli, sliced

(optional)

1 Heat the rice and quinoa

in the microwave according

to the packet instructions.

Meanwhile, heat the oil

over a medium heat in a

non-stick frying pan or wok.

2 Add the mangetout and

baby corn to the pan and

fry for 2min, then stir in the

spring onions and cook for

another min or so.

3 Stir in the coconut milk

and heat through. Add the

warm rice and the mackerel,

plus all the sauce from the

tin. Stir gently. When heated

through, divide between

two bowls and garnish with

coriander and a little red

chilli, if you like.

THAI-STYLE MACKEREL FRIED RICE