Indonesian fried rice with mackerel
Indonesian Mackerel Fried Rice is a quick and inexpensive one-pan dinner that can be made in just 20 minutes. This dish is full of authentic Indonesian flavors and is a real hit with everyone at the table. Fragrant jasmine rice fried with aromatic spices, juicy pieces of mackerel and a mix of colorful vegetables make this a nutritious and filling meal. Whether you’re a seafood lover or just craving the taste of Indonesia, this easy recipe is a must-try. Serve it for a delicious dinner that will leave your taste buds wanting more!
Ingredients
- 1 tbsp olive oil
- 2 eggs, lightly beaten
- 1 tbsp red curry paste
- Pinch of powdered sugar
- 800g cooked basmati rice (approx. 250g-300g uncooked)
- small bunch of spring onions, sliced
- 140g frozen peas
- 2 tablespoons soy sauce, plus extra for serving
- 4 smoked mackerel fillets, flaked
- ½ cucumber, cut into half moons
Tip
Tip
Peppered mackerel fillets also go well with this. If you don’t like fish, try sliced, fully cooked chicken breasts.
Preparation steps
- Heat the oil in a large frying pan or wok.
- Add the eggs and toss to coat the bottom of the pan.
- Cook for 1 minute, then flip and cook on the other side until set.
- Remove and cut roughly into strips.
- Add curry paste and sugar and fry for 1 minute.
- Add the rice and stir until it is coated with the paste.
- Add green onions and peas.
- Stir-fry for 2-3 minutes until everything is really hot.
- Add the soy sauce.
- Carefully fold in the omelette strips and the mackerel.
- Divide between 4 bowls.
- Garnish with the cucumber.
- Serve with additional soy sauce if desired.
Nutritional Information
| kcal | fat | saturates | carbohydrates | Sugar | fiber | protein | Salt |
| 760 | 44g | 10g | 61g | 4g | 4g | 34g | 5.66g |
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Indonesian fried rice with mackerel
Indonesian fried rice with mackerel
Equipment and tools
- frying pan
- wooden spoon
- Knife
- cutting board
Allergen information
This recipe may contain the following allergens:
- Fish
Ingredients
- 1 tbsp olive oil
- 2 eggs, lightly beaten
- 1 tbsp red curry paste
- Pinch of powdered sugar
- 800g cooked basmati rice (approx. 250g-300g uncooked)
- small bunch of spring onions, sliced
- 140g frozen peas
- 2 tablespoons soy sauce, plus extra for serving
- 4 smoked mackerel fillets, flaked
- ½ cucumber, cut into half moons
Storage and leftovers
If you have leftovers, you can store them in an airtight container in the refrigerator for up to 3 days. To
To reheat, simply heat in the microwave or heat in a pan until warmed through. Do not warm up several times.
Health Benefits of Indonesian Mackerel Fried Rice
Indonesian fried rice, also called “Nasi Goreng,” is a popular dish that is not only delicious but also offers several health benefits when combined with mackerel. Mackerel, a fatty fish rich in omega-3 fatty acids, is a nutritious addition to this flavorful dish. Let’s explore the health benefits of Indonesian mackerel fried rice:
1. Omega-3 fatty acids for heart health
Using smoked mackerel fillets in this recipe gives the dish a significant amount of omega-3 fatty acids. Omega-3 fatty acids have been shown to reduce the risk of heart disease by improving cholesterol levels, reducing inflammation and maintaining healthy blood pressure. Eating mackerel regularly can contribute to a healthy heart.
2. High protein for muscle health
Mackerel is a great source of high-quality protein and provides essential amino acids necessary for muscle repair and growth. The use of mackerel flakes in this dish ensures adequate protein intake, making it a suitable option for people who want to maintain or gain muscle mass.
3. Nutrient-rich basmati rice
Basmati rice, the main ingredient in this Indonesian fried rice, offers several nutritional benefits. It is a low glycemic index (GI) food that releases carbohydrates slowly, providing sustained energy release and preventing blood sugar spikes. Additionally, basmati rice contains essential minerals such as magnesium and phosphorus, which are crucial for bone health and overall well-being.
4. Vegetables for essential nutrients
This recipe includes frozen peas, scallions, and cucumbers, which not only enhance the flavor and texture but also provide important nutrients. Peas are rich in vitamins C, K and B complex, while green onions are a good source of vitamins A and C. Cucumbers, on the other hand, provide moisture, fiber and antioxidants.
5. Low-fat cooking method
Using olive oil to fry the rice in this recipe provides a healthier alternative to traditional frying methods. Olive oil is rich in monounsaturated fats, which promote heart health by lowering bad cholesterol levels. It also contains antioxidants that help fight inflammation and protect against chronic diseases.
6. Versatility for dietary preferences
If you’re not a fan of fish, this recipe offers the flexibility to substitute mackerel with sliced, fully cooked chicken breast. Chicken is a lean source of protein and can be enjoyed by people who prefer a seafood-free option and still want to benefit from the other health benefits of this dish.
Indonesian Mackerel Fried Rice is a filling and nutritious meal that combines the flavors of Indonesian cuisine with the health benefits of omega-3 fatty acids, high-quality protein, nutrient-dense rice and colorful vegetables. Try this recipe today and enjoy a delicious and healthy meal!
