Rice and Peas with Coconut Curry Mackerel

Gluten Free
Dairy Free
Health score
52%
Rice and Peas with Coconut Curry Mackerel
45 min.
4
628kcal

Suggestions

This rice and peas with coconut curry mackerel recipe is a delicious and hearty meal that's perfect for lunch or dinner. The combination of creamy coconut milk, spicy curry powder, and tender mackerel creates a dish that's full of flavor and sure to satisfy your taste buds. This dish is not only tasty but also nutritious, offering a good source of protein, healthy fats, and essential vitamins and minerals. The addition of kidney beans provides a boost of fiber, while the scotch bonnet peppers add a nice kick of heat. Whether you're looking for a new way to spice up your rice dish or want to try a unique way of preparing mackerel, this recipe is definitely worth a try! It's also gluten-free and dairy-free, making it a great option for those with dietary restrictions. So, if you're ready to take your taste buds on an adventure, whip up this rice and peas with coconut curry mackerel dish today! It's sure to become a new favorite in your household.

Ingredients

  • cups coconut milk 
  • tablespoon cornstarch 
  • tablespoons curry powder 
  • clove garlic chopped ()
  • servings seasoning cubes 
  • medium piece mackerel chopped ( in 4 pieces)
  • 0.5  onion 
  • 0.5 cup kidney beans red
  • cup rice 
  •  scotch bonnet peppers 
  •  scotch bonnet peppers 

Equipment

  • pot

Directions

  1. Pour 1 cup of coconut milk in a pot with 1 seasoning cube and allow to boil for a minute.
  2. Pour in your rice and peas in the boiling coconut milk and pour 2 cups of water and leave to boil till the rice and peas are soft on low heat.In a separate pot, season and bring the mackerel to boil in the rest of the coconut milk, curry powder and some water.Toss in the chopped onion, scotch bonnet peppers and garlic and allow to simmer on medium heat.Once the fish is cooked, add the corn starch to thicken the sauce and allow to simmer for 4 minutes on low heat.
  3. Serve with the rice and peas

Nutrition Facts

Calories628kcal
Protein19.56%
Fat47.98%
Carbs32.46%

Properties

Glycemic Index
85.37
Glycemic Load
27.29
Inflammation Score
-6
Nutrition Score
31.484782608696%

Flavonoids

Isorhamnetin
0.69mg
Kaempferol
0.12mg
Myricetin
0.09mg
Quercetin
4.31mg

Nutrients percent of daily need

Calories:628.33kcal
31.42%
Fat:33.93g
52.2%
Saturated Fat:24.08g
150.51%
Carbohydrates:51.64g
17.21%
Net Carbohydrates:47.91g
17.42%
Sugar:1.61g
1.79%
Cholesterol:53.41mg
17.8%
Sodium:131mg
5.7%
Protein:31.12g
62.24%
Manganese:1.68mg
84.08%
Vitamin B12:4.95µg
82.5%
Selenium:49.13µg
70.19%
Vitamin D:10.24µg
68.25%
Vitamin B3:11.26mg
56.3%
Iron:7.15mg
39.75%
Phosphorus:356.03mg
35.6%
Vitamin C:26.79mg
32.48%
Vitamin B6:0.64mg
32.07%
Vitamin B2:0.54mg
31.47%
Magnesium:117.69mg
29.42%
Copper:0.56mg
28.22%
Potassium:965.43mg
27.58%
Vitamin B1:0.24mg
16.25%
Zinc:2.32mg
15.47%
Folate:61.24µg
15.31%
Fiber:3.73g
14.91%
Vitamin E:1.95mg
12.99%
Vitamin B5:1.1mg
10.98%
Calcium:86.36mg
8.64%
Vitamin K:7.18µg
6.84%
Vitamin A:242.47IU
4.85%