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20-minute rice supper

Superhealthy - good source of omega-3s

  • Prep: 5 mins
    Cook: 15 mins
  • Serves 4
  • Easy
  • Serves 4
  • Easy
  • Calories 495
  • Carbohydrates 68
  • Saturated Fat 5
  • Sugar 1
  • Protein 18
  • Fat 18
  • Fibre 1
  • Salt 1.48

Nutrition per serving

  • Calories 495
  • Carbohydrates 68
  • Saturated Fat 5
  • Sugar 1
  • Protein 18
  • Fat 18
  • Fibre 1
  • Salt 1.48

Ingredients

  • 300g long grain rice
  • 600ml hot vegetable or fish stock (from a cube is fine)
  • 1 tbsp korma curry paste
  • 100ml frozen peas
  • 150g pack smoked mackerel, skinned
  • 3 tbsp low-fat crème fraîche
  • 2 hard-boiled eggs, quartered
  • handful coriander, to serve

Method

  1. Tip the rice into a large microwavable container. Mix together the stock and curry paste, then pour over the rice. cover with cling film and pierce a few times with a fork. Microwave for 6 mins on High.

  2. Break the mackerel into large chunks and stir through the rice along with the peas and crème fraîche, then microwave for 6-8 mins more on medium until the rice is tender. Top with the eggs and serve sprinkled with the coriander.

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