When it comes to omega-3 fatty acids, no food source is better than fatty fish like mackerel. The fatty acids found in these fish not only have specific brain-boosting properties to fight low mood and depression, but also are good for overall health as well. They improve circulation and reduce inflammation and your overall risk of heart disease. We love this recipe from Good Housekeeping who have adapted a brunch favourite to make a healthy-yet-hearty midweek meal, with swiftness and ease in mind.
Ingredients (Serves 4)
1. Heat the oil in a large deep frying pan. Gently fry the onion for 8-10min until soft. Add the spices and cook for 1min. Stir in rice, so it is coated in the spicy oil, and fry for 1min. Add the stock, bring up to the boil and simmer for 3-5min, until piping hot.
2. Meanwhile, bring a medium pan of water to boil, add eggs and simmer for 7min to soft boil. Drain eggs into a colander and run under cold water until cold, then peel and halve. Flake the mackerel, discarding any skin.
3. Mix the tomatoes, lemon juice and parsley with the rice mixture and season well. Top with mackerel and eggs. Serve with extra lemon wedges to squeeze over, if you like.