5 Minute Mackerel Risotto

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This quick and tasty meal is extremely simple to make, and nutritionally balanced. It’s also a great way of getting some omega 3 into your diet. This recipe serves two, but you can easily double the recipe while cooking.


  • 1 bag (250g) of microwave brown rice
  • 2 large handfuls of broccoli (fresh or frozen)
  • 1 cup of frozen peas
  • 2 x 120g tins of chilli mackerel
  • 3 tbsp of natural yoghurt


  • Steam the broccoli and peas in the microwave (either in a microwave steamer, or in a covered bowl with a few tablespoons of water for about 3 minutes
  • Then cook the rice in the microwave
  • Mix the rice, vegetables, mackerel and yoghurt in a pot 3-4 minutes until it is heated through
  • You can top this with seeds, cheese or a poached egg
You can alter this recipe by adding different vegetables and topping with a poached egg

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