Credit: Recipe from The Colourful Kitchen Collection: Recipes for Health and Wellbeing from the Institute for Optimum Nutrition. Recipe contributor: Patrick Holford | www.patrickholford.com | Photography copyright @ Joy Skipper. Available to order now.
Patrick says: “This recipe ticks all the boxes: high in omega-3 and vitamin B12, greathttps://www.ion.ac.uk/product/cookbook for the brain; low GL [glycaemic load] so great for weight control; high in folate and other B vitamins so supports methylation, along with B12 in the mackerel; and high in antioxidants and polyphenols from the spices, black pepper and veg. By using mackerel instead of the traditional haddock, creamed up at the end with a tablespoon of tahini, and a smaller serving of wholegrain bulgur or quinoa instead of rice, this spicy kedgers ends up high in fat with a low glycaemic load.”
Ingredients
- 60g wholegrain bulgur wheat, quinoa or brown rice — makes 180g cooked
- 2 eggs
- 2 tbsp mild or medium olive oil (not extra virgin), virgin rapeseed oil or coconut oil
- 1 garlic clove, crushed
- 1 large or 2 small onions, finely chopped
- ½–1 tsp ground smoked paprika or cayenne
- ½–1 tsp ground cumin
- ½–1 tsp ground turmeric
- 2 smoked mackerel fillets (approx. 275g)
- 100g frozen petit pois
- 200g tenderstem broccoli, cut in half
- 1 tbsp tahini
- Black pepper to taste
- 4 tbsp flat leaf parsley, finely chopped
Method
- Measure out three times as much water as bulgur, quinoa or brown basmati rice in a pan and bring it to the boil. Add the bulgur, quinoa or rice and simmer on a low heat for 8 minutes (bulgur), 13 minutes (quinoa) or 35 minutes (brown rice), then drain any surplus water, if needed.
- Meanwhile, hard boil the eggs in a pan of boiling water for 6 minutes then cool rapidly under the tap for a minute. Set aside to fully cool before peeling and slicing into quarters.
- Heat the olive oil in a large saucepan and sweat the garlic and onion for a minute or so before adding the spices. Let them gently cook for a further few minutes, taking care not to let them burn, until the onions are soft and fragrant.
- Break the smoked mackerel into small pieces and add to the saucepan, stirring them in.
- Meanwhile, add the petit pois to boiling water and wait until the water is boiling again, then add the broccoli pieces. Once the peas float to the top, remove from the heat, drain, then add to the onion and mackerel.
- Stir in the cooked grains until evenly coated and then add the hard-boiled eggs.
- Stir in the tahini to make it creamy and season with plenty of pepper. You won’t need any salt thanks to the salty smoked fish and the strength of the spices. Garnish with the parsley.
Swaps
Gluten-free: use quinoa or brown rice instead of bulgur wheat
Lowest carb: use quinoa instead of bulgur wheat or brown rice
