Indonesian fried rice with mackerel

Gluten Free
Dairy Free
Popular
Health score
51%
Indonesian fried rice with mackerel
20 min.
4
636kcal

Suggestions


Indonesian fried rice with mackerel is a delectable dish that combines rich flavors and vibrant colors, making it a delight for the senses. Whether you're looking for a tasty lunch, a fulfilling main course, or a side dish that will impress your guests, this recipe fits the bill. It’s not only gluten-free and dairy-free, but it also boasts a health score of 51, allowing you to enjoy a flavorful meal without compromising on nutrition.

The star of this dish is the smoked mackerel, which adds a smoky richness that pairs beautifully with the fragrant red curry paste and the freshness of spring onions and peas. It's a fantastic way to incorporate Omega-3 fatty acids into your diet while indulging in a comforting bowl of fried rice. Plus, with a quick preparation time of just 20 minutes, it’s perfect for busy weeknights or weekend brunches.

Serve this dish warm, garnished with crisp cucumber slices and a splash of soy sauce for an extra pop of flavor. Each bite promises a satisfying combination of textures and tastes, ensuring that your dining experience is nothing short of exceptional. So gather your ingredients and let the aroma of Indonesian spices fill your kitchen—this fried rice with mackerel is sure to become a new favorite!

Ingredients

  • tbsp olive oil 
  •  eggs lightly beaten
  • tbsp curry paste red
  • pinch sugar 
  • 800 basmati rice cooked uncooked ( 250g-300g )
  • small bunch spring onion sliced
  • 140 peas frozen
  • tbsp soya sauce 
  • fillet mackerel smoked flaked
  • 0.5  cucumber cut into half moons

Equipment

  • bowl
  • frying pan
  • wok

Directions

  1. Heat the oil in a large frying pan or wok. Tip in the eggs and swirl to coat the base of the pan. Cook for 1 min, then flip and cook the other side until set.
  2. Remove and roughly chop into ribbons.
  3. Add the curry paste and sugar and fry for 1 min. Tip in the rice and stir to coat in the paste, then add the spring onions and peas. Stir-fry for 2-3 mins until everything is really hot.
  4. Add the soy sauce, then gently toss through the omelette ribbons and mackerel.
  5. Divide between 4 bowls and garnish with the cucumber.
  6. Serve with extra soy sauce, if you like.

Nutrition Facts

Calories636kcal
Protein29.45%
Fat29.21%
Carbs41.34%

Properties

Glycemic Index
71.36
Glycemic Load
62.3
Inflammation Score
-8
Nutrition Score
37.385217417841%

Flavonoids

Kaempferol
0.08mg
Quercetin
0.64mg

Nutrients percent of daily need

Calories:636.45kcal
31.82%
Fat:20.06g
30.86%
Saturated Fat:5.29g
33.09%
Carbohydrates:63.87g
21.29%
Net Carbohydrates:60.45g
21.98%
Sugar:3.49g
3.88%
Cholesterol:161.74mg
53.91%
Sodium:685.78mg
29.82%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:45.5g
91%
Vitamin B12:7.68µg
127.93%
Selenium:84.58µg
120.83%
Vitamin D:15.91µg
106.07%
Vitamin B3:16.09mg
80.46%
Manganese:1.2mg
60.05%
Vitamin B2:0.92mg
53.9%
Vitamin B6:0.88mg
44.22%
Phosphorus:401.65mg
40.17%
Potassium:962.64mg
27.5%
Vitamin K:26.14µg
24.9%
Vitamin C:20.04mg
24.29%
Magnesium:95.09mg
23.77%
Vitamin A:1169.4IU
23.39%
Vitamin B1:0.35mg
23.39%
Iron:3.77mg
20.97%
Copper:0.42mg
20.87%
Zinc:2.96mg
19.75%
Vitamin B5:1.82mg
18.19%
Vitamin E:2.6mg
17.36%
Fiber:3.42g
13.7%
Folate:53.2µg
13.3%
Calcium:96.83mg
9.68%