Mackerel tomato stew with brown rice

Ingredients

For 4 portions. Tick items as you go — nothing is changed for anyone else.

• 4 fillets or steaks mackerel, cleaned
• 400 g brown rice
• 5 medium tomatoes, washed and blended
• 2 medium tatashe (red bell pepper), washed and blended
• 1 medium onion, peeled and sliced
• 3 tbsp groundnut oil
• 1 tsp curry powder or dried thyme
• salt, a little, to taste

This recipe contains foods that can contribute to a varied and balanced diet during pregnancy.

Method

1. 1Step 1. Rinse the brown rice and cook in plenty of water for about 30 minutes until tender, then drain.
2. 2Step 2. Heat the oil in a pot, fry the onion, then add the blended tomato and pepper and cook for 12–15 minutes until reduced and no longer sour.
3. 3Step 3. Add the seasoning and slide in the mackerel pieces.
4. 4Step 4. Simmer gently for 10–12 minutes until the fish flakes easily and is opaque all the way through.
5. 5Step 5. Serve the stew over the brown rice.

Allergens for your selection

• Contains: Fish

Ingredient brands and substitutions can change allergen content. Always check the labels on the products you buy.