Easy Mackerel & Avocado Rice Salad


Delicious, ain’t she?

The inspiration for this lunch time dish came to me while I was rooting around the cupboards, looking to use up the odd little ingredients I couldn’t make a whole meal with.

I watch Nigel Slater do this (in a much more stylish and professional way) as though my life depends on it. When we’re starving hungry, we go in to the kitchen with our rumbling stomach’s in the vein hope that an imaginary chef has rustled up a culinary wonder when we weren’t looking and has left it for us in the fridge. Yet, as we stare in heart-breaking trance at the seemingly empty fridge and baked bean-filled cupboards, we dramatically declare there is NOTHING left to eat.

Now, I’m not saying you have to be particularly creative and artistic in order to put stray ingredients together, but perhaps a little imagination can help. This very thing happened to me a few weeks back, on a day I was feeling not only ravenous, but mildy creative. And the result was simply delicious.

She goes a little something like this…

  • Tin of Mackerel in Sunflower Oil
  • Long Grain Rice
  • Avocado
  • Beetroot
  • Cherry Tomatoes
  • Salt & Pepper
  • Vinegar

The steps for making this dish are incredibly simple. However, as my mother always taught me, some of the simplest ingredients can create the loveliest of dishes.

  1. Boil 3 oz of long grain rice for 10 – 15 minutes
  2. Open tin of mackerel and lightly drain the oil from it, keeping some in the tin.
  3. Chop avocado, beetroot and tomatoes
  4. Once tender, drain rice fully and fluff grains
  5. Tear apart the mackerel with a fork from the tin into the rice and lightly toss, ensuring remaining oil is evenly distributed
  6. Mix in the avocado, beetroot and tomatoes, letting the oil cover everything.
  7. Season to taste with sea salt and black pepper

If you have a little gem lettuce or Romanian heart in your fridge too, this would be a complimentary side.

Once you have these ingredients sitting dormant (but fresh) somewhere in your pantry, a whole world of taste bud heaven comes alive in your kitchen.

It’s quick, uncomplicated and uses ingredients which are fresh, healthy and easy to pick up in a local shop.

A scrumptious and colourful way to brighten up your lunchtime, and your body.

Amy x


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