Mackerel provides the most beneficial forms of omega 3, DHA and EPA, which are anti-inflammatory supporting mental health. Red cabbage contains glutamine to nourish nerve cells whilst whole grain brown rice has a good amount of B3. Pumpkin seeds provide zinc, a mineral that helps with the stress response.
Rainbow Rice Bowl
Mackerel provides the most beneficial forms of omega 3, DHA and EPA, which are anti-inflammatory supporting mental health. Red cabbage contains glutamine to nourish nerve cells whilst whole grain brown rice has a good amount of B3. Pumpkin seeds provide zinc, a mineral that helps with the stress response.
- Total Time: 18 minutes
- Yield: 2 1x
Ingredients
Scale
- 200g cooked brown rice
- 2 mackerel fillets
- 1 small red onion, finely chopped
- 50g red cabbage, finely chopped
- 2 x medium-sized tomatoes, chopped
- 150g cooked beetroot, chopped
- 1 avocado, chopped up
- 1 small handful of pumpkin seeds
- Juice of half a lime
- 1 tsp pumpkin seeds
- Salt and pepper to season
- Splash of olive oil
Instructions
- Sprinkle mackerel with lime juice and grill for 6-8 minutes, turning over half-way through cooking
- Meanwhile, add the onion, cabbage, beetroot, tomatoes and pumpkin seeds to the rice, season with salt and pepper and thoroughly combine
- When the mackerel is cooked, remove skin and chop into small pieces
- Add the mackerel to the rice and vegetable mix
- Sprinkle on pumpkin seeds and serve
- Prep Time: 10
- Cook Time: 8
