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.  

Super Nourished

Recipe by Jane Grace
Serves - 2
Prep. Time - 10 min
Cooking Time - 8 min


  • 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


  • 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

Leave a Comment