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Smoked Mackerel with Nuts, Grapes and Brown Rice

 

13

Yield

6

servings

Prep

30

min

Cook

10

min

Ready

160

min

Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, Good source of fiber, Very low in sodium, Low Sodium
 

Ingredients

2 small mackerel
smoked
*
2 ½ ounces hazelnuts (filberts)
chopped, toasted
1 pound grapes, seedless
seedless
½ pound brown rice
1 x mint leaves
fresh
*
2 each lemons
1 x sunflower oil
*
½ pint yogurt
creamy
*

Directions

Cook the rice in double its volume of fast boiling salted water.

Refresh it and dress it with 3 tablespoons lemon juice, 1 tablespoon oil and plenty of salt and pepper.

Stir in the nuts and 5 to 6 tablespoons chopped mint or watercress.

(Watercress is good but mint is even better for this dish.)

Press the mixture firmly into a lightly oiled ring mould, cover and chill for a couple of hours or more.

Close to serving time, halve the grapes and toss them in the juice of half a lemon plus scant 1 tablespoon oil.

Add some mint or watercress sprigs.

Skin, bone and flake the fish and mix it in gently.

Unmould the ring of rice, put some of the fish and grape mixture into the centre and garnish with sprigs of mint or watercress.

Serve the rest of the fish mixture in a separate bowl, and hand round the well-chilled yoghurt in a second bowl.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 148g (5.2 oz)
Amount per Serving
Calories 24121% of calories from fat
 % Daily Value *
Total Fat 6g 8%
Saturated Fat 1g 3%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 5mg 0%
Total Carbohydrate 15g 15%
Dietary Fiber 4g 14%
Sugars g
Protein 10g
Vitamin A 3% Vitamin C 31%
Calcium 4% Iron 8%
* based on a 2,000 calorie diet How is this calculated?

 

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