Monday, April 4, 2016

Rice and Spinach Mackerel Recipe

Add Fish for a Healthier lifestyle
For those exercising and watching what they eat. This recipe gives you a lot of nutrition along with a lot of flavor. This is a delicious dish that offers up a healthy way of eating. 

Giving you a
lot of vitamin K, vitamin A ,manganese, folate, magnesium, iron, copper, vitamin B2, vitamin B6, vitamin E, calcium, potassium, and vitamin C. dietary fiber, phosphorus, vitamin B1, zinc, protein, and choline from the spinach and  
essential oils, vitamins and minerals. Omega-3 and Omega-6 fatty acids along with vitamins A, B6, B12,C, D, E and K. from the fish.
Although it seems like a lot of calories for this dish, it's really not and if eaten alone it's a perfect calorie count for the entire meal.

Some nutritional information about Rice and spinach mackerel 
Servings (1)
calories: 380

Ingredients :
¼ cup brown rice
3 cups fresh spinach
½ tsp curry powder
salt and pepper (to taste) I don't use these I use about 1 tsp. garlic pepper
(1 can) mackerel
1 egg

Preparation :
Cook the rice and boil the egg 
Peel and quarter the egg. 
Stir the spinach into the rice in the last few minutes of cooking time and add the curry powder, salt and pepper  or garlic pepper (if desired)  at the same time. When the spinach is done, remove from the heat and stir in the flaked mackerel fillets. Serve up with the egg.

You might also like Broccoli Stir Fry with Ginger and Sesame

Thanks for visiting. Have a wonderfully healthy and blessed day!

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Thanks for commenting. I hope you enjoyed your stay. Love, Mary


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