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MelanieDawn
Oriental wok meal with rice and pepper mackerel
Oriental rice dish with eggs, flat parsley, lemon, smoked mackerel fillet with pepper, Thai wok vegetable, curry and basmati rice.
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Ingredients
Directions
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Bring 1 larger and 1 small pan of water to the boil. When the water is boiling, add the rice and any salt to the large pan.
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Bring back to the boil and cook covered in 8 min. Over low heat. Drain and leave covered until used.
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Cook the eggs in 8 min. Hard in the small pan. Rinse them under cold running water. Peel and cut into parts.
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Meanwhile, clean the lemon and grate the yellow skin. Cut the fruit into segments.
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Slice the parsley. Uncrumble the mackerel and cut into pieces.
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Heat the oil in a wok stir fry, the wok vegetable, curry and the lemon zest 4 min.
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Spoon the rice and mackerel through the vegetables and stir-fry 3 minutes. Season with salt and pepper.
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Divide the plates and garnish with the egg, parsley and lemon wedges.
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Nutrition
675Calories
Sodium17% DV400mg
Fat48% DV31g
Protein56% DV28g
Carbs23% DV68g
Fiber28% DV7g
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