Seared Mackerel with Sugar Snap and Pepper Rice

Pan-seared mackerel served with a vibrant vegetable rice mix and a creamy white wine reduction sauce.

Healthy Dinner Quick Seafood Rice Mackerel

Estimated Nutrition

Calories

932.4

kcal / serving

932.4 kcal total

Carbs

88.5g

per serving

88.5 g total

Fat

62.1g

per serving

62.1 g total

Protein

34.2g

per serving

34.2 g total

Cook Time

minutes

Serves

person

Dietary

Vegetarian Vegan Dairy Free Gluten Free

Ingredients

CondimentsSauces

tbsp

Soy Sauce

Dairy

tbsp

Double Cream

Fruits

squeeze

Lemon Juice

GrainsCereals

110

Easy-Cook Rice

Liquids

tbsp

White Wine

NutsSeeds

tbsp

Parsley

chopped

pinch

Salt

to taste

pinch

Black Pepper

freshly ground, to taste

OilsFats

tbsp

Olive Oil

Seafood

piece

Mackerel

fillet

Vegetables

0.5

piece

Orange Pepper

de-seeded and sliced

110

Sugar Snap Peas

blanched

Method

Boil 110g of rice in water for 10-12 minutes until cooked.

Drain the rice and stir in sliced pepper, sugar snap peas, parsley, and soy sauce.

Heat olive oil in a pan and sear the mackerel for two minutes per side.

Add lemon juice to the pan and heat for one further minute.

Remove the mackerel and transfer it to a serving plate.

Add white wine and double cream to the fish pan and reduce until thickened.

Serve the rice alongside the fish and drizzle with the reduced sauce.