A quick and easy Mackerel Kedgeree recipe made with Princes Mackerel (sponsored post)
A few days ago I spoke about the difficulty that us parents have in feeding ourselves.
We spend so much time shopping, prepping and cooking for our children’s meals but on busy days at home we often end up grabbing something on the run or even skipping a meal entirely.
So I’ve teamed up with Princes to show you how easy it is to make a tasty, quick and nutritious meal for yourself either for lunch or dinner.
Using their tinnedMackerel Filletsyou can whip for a meal for two in just minutes.
The first recipe I made was this super tasty 5 Minute Spicy Mackerel with Riceand today I am making a really easy but delicious Mackerel Kedgeree in just 10 minutes.
All of these recipes have been made using Princes Mackerel Fillets. There are 14 flavours in total in the range and all are skinless and boneless, making them so handy to have in the cupboard for busy days.
Princes Mackerel Fillets also count as one of your two portions of Omega-3 rich oily fish a week so when served with carbs make a really nutritious meal.
This Kedgeree recipe took just 10 minutes to prepare and cook and is absolutely perfect for a quick and easy lunch at home or a speedy dinner once the kids are in bed.
You can check out the full Princes Mackerel rangehereand also browse lots more quick and easy meal time ideas!
Prince’s are giving away a hamper of their mackerel products along with a £60 John Lewis Voucher.
To be in with a chance of winning visit their website and let me know in the comment section below which mackerel flavour you are looking forward to trying out the most!
Terms & Conditions: This giveawayis open to UK residents only with a UK postal address. All entrants must be 18 years of age or above. This giveaway will close at12am on 21st March 2018. The prize is one £60 John Lewis voucher and a hamper of Princes mackerel products. There is no cash alternative and the prize is non transferrable. The winner will be picked at random by Rafflecopter and contacted by email on or after 21st March 2018. The winner must respond to this email within 7 days. If the winner fails to respondwith a contact name and address within 7 days another winner will be chosen at random.
Disclosure: I have been compensated for my time spent working on this campaign with Princes but as always all thoughts and opinions are honest and are my own.
A quick and easy Mackerel Kedgeree recipe made with Princes Mackerel
Ingredients
2 medium eggs
2 cans (125g each) Princes Mackerel Fillets in Olive Oil
1 small onion, diced
2 tsp medium curry powder
250g packet of microwave rice
100g frozen peas
100ml cold water
lemon juice and fresh parsley to serve (optional)
Instructions
Place the eggs in a saucepan and cover with boiling water. Simmer for 5 minutes and then immediately transfer them into a bowl of cold water to stop them from cooking any further. Once cool, peel the eggs and cut in half.
Whilst the eggs are cooking open the tins of mackerel and pour about ½ tablespoon of oil from one of the tins into a frying pan. Add the onion and cook for 3-4 minutes until the onion is soft.
Add the curry and powder, stir well and cook for another 1 minutes.
Next add in the microwave rice, peas and water and cook for 4 minutes.
Finally, drain the mackerel from the remaining oil and gently fold it into the rice and leave it to warm through for about a minute.
Season to taste with salt and pepper and then serve immediately topped with the eggs and finished with lemon juice and chopped parsley (optional).
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Mackerel has a firm texture similar to canned tuna, so that it can be flaked without falling apart. Try swapping it in where'd you'd typically use chicken—like on a salad with a mustardy vinaigrette, tossed in a pasta, or tucked into a sandwich with buttered bread, sliced avocado and some fresh greens.
Tuna contains 13 times more Vitamin A and more Vitamin B1, calcium, iron, and magnesium, while mackerel is high in Vitamin B12, Vitamin B2, Vitamin C, and phosphorus. Tuna is also lower in saturated fats.
Is Mackerel High in Mercury? Atlantic mackerel contain relatively little mercury, according to the FDA and the EPA, and it's safe to eat them two or three times a week.
Try to give your child at least 1 portion of oily fish (such as mackerel, salmon and sardines) a week. As oily fish can contain low levels of pollutants that can build up in the body, boys should have no more than 4 portions of oily fish a week, and girls no more than 2 portions a week.
Mackerels are considered some of the most nutritious fishes. They're an excellent source of protein, vitamins B2, B3, B6, and B12, and vitamin D. Their flesh is also full of minerals like copper, selenium, and iodine. Some of these fishes also contain good amounts of iron and vitamin B1.
Salmon and mackerel also provide sources of vitamin D, although salmon offers more. Nutritionally speaking therefore salmon is the better choice for these vital nutrients. Salmon also tends to be low in heavy metal contaminants, while some species of mackerel contain high amounts of mercury and need to be avoided.
Oily fish – like mackerel and salmon – are high in long-chain omega 3 fatty acids1, and eating the recommended 250mg a day can help keep your heart working normally2.
The most healthful choices on this list that are available canned include anchovies, Atlantic mackerel, clams, crab, oysters, sardines, shrimp, and trout. Canned seafood brands offer varying levels of testing to ensure lower mercury levels.
Open the tin and drain the water or oil. Remove the large bones and tough pieces of skin and fins. Don't worry about getting all the bones — the small ones are soft and completely edible. Canned mackerel is a good source of protein.
Some people may have an allergy to fish and should avoid consuming mackerel. Mackerel is also prone to causing histamine toxicity, a form of food poisoning that can result in symptoms like flushing of the face and body, nausea, headache and swelling.
With its excellent taste and health benefits it is highly valued for its rich oil content and succulent texture. Mackerel is fast becoming recognised as a nutritional 'superfish' due to it's high content of key nutrients – Omega 3, Vitamin D , Vitamin B12 – as well as being high in Protein.
Referring to the guidance of the US Food and Drug Administration (FDA), the ministry's Fish Quarantine Inspection Agency (BKIPM KKP) pointed out there is no danger of worms infested in canned fish to a human body. The product is processed under high temperature and pressured so that killed the parasitic worms.
The healthiest approach for women who are or may become pregnant, nursing mothers, and young children is to eat two servings per week of fish or other seafood, including up to one serving per week of white (albacore) canned tuna, and avoid the four fish species higher in mercury (shark, swordfish, tilefish, king ...
Salmon, trout and herring are considered low in mercury and high in brain-boosting DHA. Other types of seafood considered "best choices" include shrimp, cod, catfish, crab, scallops, pollock, tilapia, whitefish, trout, perch, flounder, sole, sardine, anchovy, crawfish, clams, oyster, and lobster.
Choose fish and shellfish that are lower in mercury such as salmon, trout, tilapia, cod, sole, sardines, shrimp, oysters, and other shellfish. For the most health benefits, choose fatty fish such as salmon, trout, herring, chub mackerel, and sardines. o These fish have healthy omega-3 fatty acids.
Yes, it is generally safe to reheat canned fish, but there are some important considerations to keep in mind. Canned fish is typically pre-cooked during the canning process, so it is already safe to eat without further cooking.
Great on toast, bread, rice or pasta, Mackerel fillets come in a range of tasty flavours. Eat them hot or cold, and if you fancy something a bit more adventurous then why not try our Flavours of the world range, or explore our mackerel recipes.
Rich in potassium, calcium and heart-healthy omega-3 fatty acids, this blue fish makes one tasty healthy snack. Soaked and stored in premium olive oil, these small mackerel are ready to be enjoyed straight from the tin.
Introduction: My name is Greg Kuvalis, I am a witty, spotless, beautiful, charming, delightful, thankful, beautiful person who loves writing and wants to share my knowledge and understanding with you.
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