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Super healthy dinner: Rice, Grains and Smoked fish

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2 whole fish Smoked Mackerel around 200 g
300 g Multigrain Rice
150 g Peas boiled
60 ml Cooking Cream skinny or light
1 tbsp Curry Powder
2 tsp Turmeric
to taste Kosher Salt
to taste Black Pepper
4 cups Fish Stock optional
1 tbsp Olive Oil

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Super healthy dinner: Rice, Grains and Smoked fish

  • Healthy


The majority of dinners that I cook for my family are inspired by the special offers that supermarkets around my living area have. I like to take the challenge of combining ingredients and flavours that are cheaper and try to come up with new ideas on a plate. So for this time I had to deal with smoked mackerel, a fish that I truly dislike in the past, but deserved another chance in my kitchen, now that I found the perfect recipe for it.

And because in the last weeks we kinda’ stuffed ourselves with sweets and all goodies that we could, it was time for me to also find something that will balance our digestion and help us get rid of that very full belly feeling. So I remembered from the days when I was desperately trying to lose weight (now I’m a bit more relaxed and a bit more fat :D), that a very good combination is rice with grains like wheat and barley so I was very happy to find a box of something called Meergranen Rijst, which is basically a perfect balance between brown,white and wild rice, with a lot of barley and a bit of wheat. If you don’t have multigrain rice in your favourite store, buy separate bags and mix it yourselves. 

This is super easy to make and very delicious if you are fond of fish. And when I say fond of fish, I mean in love with fish, because this recipe tastes a lot like fish. And curry. And peas. And cream. Sounds good, doesn’t it?

In 300 gr. of rice mixture

Brown rice 33%
White rice 33%
Barley 22%
Wheat 7%
Wild rice 5%

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If you have a whole smoked mackerel cut it in two and using your fingers take medium pieces and break them from the skin and bones. Place on a separate plate.


Bring to boil 4 cups of fish stock or water. If you don't want it too fishy, stick to water. I love the saltiness of the fish stock cubes, but you don't find it healthy of rice you skip it.


Add the oil in a pan and when it's hot add the rice. "Fry" for 2 minutes and add the curry and, the turmeric and the stock or water cup by cup, until you are left with one cup, or the rice is almost cooked. I usually let it be for 4 to 5 minutes.


Add the last cup of stock together with the cooking cream and let it absorb everything. It takes 2-3 more minutes. In another pan add the peas in boiling water and boil for 2 more minutes.


Drain the peas and bring them together with the rice. Add the mackerel, the salt and the pepper and gently mix everything together. Let it cook for 2-3 more minutes until all the tastes are well combined. Serve immediately.


I am Adriana and I love food, as you can probably see from what I cook. I like to bake and I like to experiment with new tastes, and my 2016 resolution is to try to cook healthy and special meals every day.

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