Smoked Mackerel Rice Bowl

Name: Smoked Mackerel Rice Bowl
Prep time: 10 min
Total time: 10 min
Yield: 2 servings
Ingredients: 2 fillets, flaked (200g) Smoked Mackerel; 1 1/2 cups, cooked (300g) Brown Rice; 1/2, sliced (120g) Cucumber; 1 sheet, torn (4g) Nori; 1 tbsp (10g) Sesame Seeds; 2 tsp (12g) Soy Sauce; 1/2, juiced (20g) Lemon

Recipes · Lunch · Recipe, Typed Supps

No cooking at all if the rice is left over, and more omega-3 than most people get in a week.

Allergens and patterns

Contains fish, sesame, soya. Fits: Pescatarian, Kosher.

Ingredients

2 fillets, flaked (200g) Smoked Mackerel — Among the richest omega-3 sources you can buy, already cooked, and cheap. There is no argument against it except the smell.
1 1/2 cups, cooked (300g) Brown Rice — Cold or warm, both work. The nuttiness suits smoked fish better than white rice does.
1/2, sliced (120g) Cucumber — The cold, wet, crunchy thing that a bowl of oily fish and rice needs.
1 sheet, torn (4g) Nori — Iodine, and it ties the bowl together as a single idea.
1 tbsp (10g) Sesame Seeds — Toasted, over the top.
2 tsp (12g) Soy Sauce — Lightly. Smoked mackerel is already salty and it is easy to overdo this.
1/2, juiced (20g) Lemon — Squeezed over the fish. Oily fish without acid sits heavily.

Nutrition per serving

Calories: 434 kcal
Protein: 28.8g
Carbohydrate: 51.7g
of which sugars: 1.5g
Fat: 10.9g
of which saturated: 2.8g
Fibre: 5.4g
Sodium: 418.8mg

Method

Flake the mackerel, discarding the skin.
Divide the rice between two bowls and season it with the soy sauce.
Lay the fish and cucumber over the top.
Finish with torn nori, sesame seeds and a hard squeeze of lemon.