caribbean

Barbados Style Spiced Mackerel and Cucumber Rice Salad

Name: Barbados Style Spiced Mackerel and Cucumber Rice Salad
Yield: 1 serving
Cuisine: caribbean
Ingredients: 150 g cooked mackerel fillet, flaked; 70 g brown rice, uncooked; 120 g cucumber, diced; 20 g scallions, sliced; 21 g lime juice; 10 g olive oil; 2 g Dijon mustard; 0.5 g hot pepper, minced (optional); 0.5 g black pepper; 0.5 g salt

This dish pairs cooked mackerel fillet, flaked with brown rice, uncooked, cucumber, diced and scallions, sliced. Adjust the calorie target to automatically scale the ingredients while keeping the proportions of the meal balanced.

Lunch

Easy

Balanced Heart friendly Pescatarian Gluten free

Set your calorie target 650 kcal

300 kcal 2000 kcal

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Estimated macros per portion

36 g Protein

64 g Carbohydrates

32 g Fat

3 g Fiber

Ingredients

650 kcal · 1 portion

Ingredient quantities automatically adjust to your calorie target.

150g cooked mackerel fillet, flaked 308 kcal
70g brown rice, uncooked 255 kcal
120g cucumber, diced 18 kcal
20g scallions, sliced 7 kcal
1.5 tbsp (21g) lime juice 6 kcal
2 tsp (10g) olive oil 88 kcal
1 tsp (2g) Dijon mustard 1 kcal
0.25 tsp (1g) hot pepper, minced (optional) 0 kcal
0.25 tsp (1g) black pepper 1 kcal
0.25 tsp (1g) salt 0 kcal

Cooking instructions

brown rice
Cook the rice in lightly salted water until tender, 15 to 18 minutes. Drain well and spread on a plate to cool slightly.
lime juiceolive oilDijon mustardblack peppersalt
In a bowl, whisk lime juice, olive oil, Dijon mustard, black pepper, and a pinch of salt.
cooked mackerel filletcucumberscallions
Flake the mackerel into bite-size pieces, removing any bones. Add cucumber and scallions.
brown rice
Add the warm rice and pour over the dressing. Toss gently so the fish stays in chunks.
lime juicehot peppersalt
Stir in the minced hot pepper if using. Taste and adjust salt and lime.
Serve at room temperature or chilled for 20 minutes for a firmer salad.