2 x 140g (5oz) smoked mackerel fillets, fresh or defrosted, skinned and roughly chopped
170g (6oz) basmati rice
115g (4oz) spinach
2 x 5ml spoon (2 teaspoons) Dijon mustard,
1 x 15ml spoon (1 tablespoon) white vinegar,
3 x 15ml spoon (3 tablespoons) extra virgin olive oil
55g (3oz) green olives, stoned and halved
55g (3 oz) sun-dried tomatoes, halved
2 x 15ml spoon (2 tablespoons) pine nuts, lightly toasted

Place the rice in a pan with 350ml water. Cover, bring to the boil, reduce the heat and simmer for 15 minutes. The rice should absorb all the water.

Place the spinach in a pan with 2 tbsp of water and heat until the spinach has wilted.  This should only take about 3 minutes.  Drain the spinach.

Whisk together the mustard, vinegar and olive oil to make a dressing.

Drain the rice and return to the pan.  Add the smoked mackerel, spinach, olive, sun-dried tomatoes and pine nuts and pour over the dressing.  Stir until all the elements are warm and serve.

Serves 2

Nutritional vales per portion

• 1244 kilocalories
• 38g protein
• 89g fat
• 72g carbohydrate
• 2g fibre

Issued by:
Alison Laing/Lynn Railston
3x1
T: 0141 221 0707
E: alaing@3x1.com lrailston@3x1.com