Spicy rice with mackerel and vegetables

Serves: 4  Spicy rice with mackerel
Prep: 20 minutes
Cook: 30 minutes


  • 2 tsp pure vegetable oil
  • 2 onions (160g), diced
  • 2 large peppers (320g). You could use red and yellow, diced
  • 2 cloves garlic, crushed
  • 1 tsp Chinese 5-spice
  • 1 tsp chilli flakes
  • 160g fresh tomatoes, chopped
  • 1 tbsp tomato puree
  • 250g basmati rice
  • 1 low salt vegetable stock cube and 500ml water
  • 160g frozen peas, defrosted
  • 1 x 400g tin black eye beans, drained (240g)
  • Juice ½ lemon + wedges to serve
  • 10g fresh coriander (optional).

Healthy boost ingredients

  • 4 fresh mackerel fillets (watch out for bones).


  1. Heat 1 tsp oil in a large pan, add the onion and cook for 3–4 minutes
  2. Add the red and yellow peppers and stir for 2 minutes then add the garlic, 5-spice and chilli, tomatoes and tomato purée and mix well
  3. Now add the rice and mix well to coat it in the spices and tomatos
  4. Add the stock, mix well, bring to a boil then reduce heat, add a tight fitting lid and simmer for 12 minutes then add the beans and peas to the top of the rice (don’t mix in)
  5. Turn off the heat, do not remove the lid and leave for 3 minutes
  6. Add the remaining tsp oil to a frying pan, add the mackerel and fry 3–4 minutes skin side down, then carefully turn over and cook a further 2 minutes
  7. Fluff up the rice with a fork and divide between 4 bowls, flake the mackerel on top then sprinkle with coriander and serve with lemon wedges.

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