Mackerel Kedgeree – 6sp

Mackerel is a fish that both the hubbie and I love and it’s often on offer /reduced (or on a ‘whoopsies’ as our local supermarket likes to call it) near the end of the day in larger supermarkets. As a cheap and flavoursome fish, mackerel is great way to add oily fish to your diet without adding in too many extra points.

This recipe is one I have been thinking about making for a while. Having picked up two large mackerel fillets for just 80p recently, I though the time was about right to get making this one.

If you don’t have a pestle and mortar you can leave the coriander and mustard seeds whole, or if you don’t have these, simply omit.

Mackerel Kedgeree – 6sp

Serves 2 = 6sp per serving (Flex)


1 tsp each coriander and mustard seeds

1 onion, peeled and finely chopped

2 garlic cloves, peeled and finely minced

100g long grain rice, dry

250g mackerel fillets, skin on, raw

1 vegetable stock cube

½ tsp salt and hot chilli powder

½ tsp turmeric

2 tbsp curry powder

60g frozen garden peas

1 tsp lurpack lighter

1 lemon

Small bunch of coriander, stalks removed and leaves roughly chopped

Crushed chillies (to taste)


To begin, place the mackerel, skin side down, into a wide sauce pan with 500ml of boiling water. Simmer for 5 minutes until cooked through. Remove the mackerel from the pan and pop onto a plate (don’t drain the water, you will use this as the base for your stock!)

Next take a large frying pan or wok. Add the coriander and mustard seeds and fry for a minute or two until you can smell their aroma. Remove from the pan, pop into a pestle and mortar and grind into a powder.

In the same frying pan, spray with 1kal and then add the onion and fry for 6-8 minutes until the onion starts to soften (add a little water if the pan gets too dry). Add the garlic, fry for another minute and then add the chilli powder, salt, turmeric and curry powder to the pan. Add the rice, stir fry for a minute and then add the water that you cooked the fish in. Add the stock cube, crumbled.

Bring to a simmer, stir and then cover with a lid. Reduce the heat to low and gently simmer for 15 minutes.

Whilst the rice is simmering you can soft boil your eggs (boil for 6-7 minutes so the whites set and yolks are still a little runny). Remove from the heat and rinse under cold water. Peel, quarter and set aside.

After the rice has been cooking for 15 minutes add the peas to the pan, replace the lid and cook for another 5 minutes (or until the rice is cooked to your liking).

Flake the mackerel on a plate, removing the skin and any small bones and pop the flesh to one side.

Once the rice is cooked, add the mackerel, butter and coriander leaves to the pan. Season with salt and pepper to taste, stir to combine and pop the lid on to rest for a minute or two. Finally add the juice of ½ a lemon, stir and split between two bowls.  Top with 1 egg per person and serve with a ¼ slice of lemon each. Finish with a sprinkle of crushed chillies if you fancy.



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