Devilled mackerel with potatoes & spinach
A deliciously spicy way to get healthy Omega-3 fish oils into your diet
Poached egg with spicy rice
Serves 1
Easy
Prep:
Cook:
Want nutrition in 30 minutes? This quick simple recipe is full of fibre, iron, folic acid and vitamin C
Skip to ingredients
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- 1 tsp oil
- 1⁄2 onionchopped
- 1⁄2 green pepperdeseeded and sliced
- 1 x 250g pouch microwave pilau basmati rice(we used Tilda Rizazz)
- 50g frozen pea
- 1 tsp medium curry powder
- 1 egg
Nutrition: per serving
- kcal711
- fat31g
- saturates4g
- carbs62g
- sugars4g
- fibre6g
- protein50g
- salt0.25glow
Method
step 1
Heat the oil in a non-stick frying pan. Fry the onion and pepper for 5-8 mins until soft and beginning to brown. Tip in the rice, frozen peas, curry powder and 200ml water, stir well, then simmer gently for 10 mins.
step 2
Bring a small pan of water to the boil and, when the rice is almost ready, poach the egg (see p50 for some great tips on poaching eggs). Serve the egg on top of the spicy rice.
