• 4 (200g) Eggs
  • 4 small or 2 large (400g) Mackerel
  • 4 Mugs (225g) Rice
  • 2 Tablespoons (20g) Vegetable Oil
  • 1 medium sized onion (150g) Onion
  • 4 (12g) Garlic Cloves
  • 1 Tin (400g) Chopped Tomatoes
  • Juice Of 2 Lemons
  • 2 handfuls (40g) Fresh Coriander
  • 2 Teaspoons (12g) Curry Powder

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.


  1. Cook rice as per manufacturer's instructions.
  2. Meanwhile, using a sharp knife, remove the skin from the mackerel and break it into large pieces.
  3. Peel the onion and garlic then dice.
  4. Heat oil in a large frying pan and fry onion and garlic for 5 minutes until they soften.
  5. Add curry powder to the pan and fry for a further 2 minutes.
  6. Meanwhile poach the eggs in a large pan of boiling water. Swirl the water with a spoon just before adding each egg to the water. Remove after 4-5 minutes.
  7. While eggs are poaching stir tomatoes into the frying pan and simmer for 5 minutes then add the lemon juice.
  8. Roughly chop the coriander.
  9. Drain the rice, add to the pan with the fish and heat through, stirring continuously. Add the coriander just before serving
  10. Serve rice and fish mixture with a warm poached egg on top.


Time Saver Tips

Buy skinless mackerel or even try canned mackerel. A great use of leftover rice but remember rice should be cooled within 2 hours and only reheated once.

Cost Saver Tips

Canned mackerel is cheaper or try with other frozen or fresh fish. Just add raw fish to the frying pan for a couple of minutes before the rice to ensure it is cooked.

Tips for Kids

They will enjoy a trip to your local fishmonger.

Nutritional Information

Based on a single serving of 430g (% of an adult's reference intake)


684 kcals ( 34 %)

2,872 kJ ( 34 %)


8.2 g ( 41 %)


52 g ( %)


4.7 g ( 5 %)


2.2 g ( 36 %)

Detailed nutritional information

Per 100g Per 430g serving
Energy Kcals 159 684
Energy Kj 668 2,872
Protein 6.8 g 29.2 g
Total Fat g g
Saturated Fat 1.9 g 8.2 g
Carbohydrates 12.1 g 52 g
Total Sugars 1.1 g 4.7 g
NSP Fibre 0.5 g 2.2 g
Sodium 191 mg 821 mg
Salt 0.5 g 2.2 g

Find out about nutritional labelling

Nutrition labels on the front of packaging

  • Most of the big supermarkets and many food manufacturers display nutritional information on the front of pre-packed food.
  • Front of pack nutrition labels provide information on the number of grams of fat, saturated fat, sugars and salt and the amount of energy (in kJ and kcal) in a serving or portion of a recipe.
  • The labels also include information about reference intakes (expressed as a percentage) which are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet.
  • The colour coding tells you at a glance if the food has high (red), medium (amber) or low (green) amounts of fat, saturated fat, sugars and salt.
  • The more greens on the label, the healthier the choice
  • Amber means neither high nor low, so you can eat foods with all or mostly ambers on the label most of the time.
  • Reds on the label means the food is high in that nutrient and these are the foods we should cut down on. Try to eat these foods less often and in small amounts.

Food shopping tips

If you’re trying to decide which product to choose, check to see if there's a nutrition label on the front of the pack. This will help you to quickly assess how your choices stack up. You will often find a mixture of red, amber and green colour coding for the nutrients. So when you're choosing between similar products, try to go for more greens and ambers and fewer reds if you want to make a healthier choice.

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