Jamaican Mackerel and Rice

mackerel

🥗Healthier: sardines

💰Cheaper: canned tuna

Sardines offer similar omega-3 benefits, while canned tuna is often less expensive.

vegetable oil

🥗Healthier: olive oil

💰Cheaper: canola oil

Olive oil is healthier, while canola oil is a budget-friendly alternative.

Heat a pan and add 2 teaspoons of vegetable oil.

Once the oil is hot, add chopped onions, scallions, Scotch bonnet, tomatoes, and bell peppers; stir well.

Cover and let simmer for about 3-4 minutes.

After 3-4 minutes, stir and add about 1 teaspoon of oil spice and 3 finely chopped garlic cloves.

Turn the heat up and cover for another 3-4 minutes.

Add the tinned mackerel in tomato sauce, breaking it into halves or thirds as you stir it in.

Add coriander and cover to finish cooking for about 3 more minutes.

Plate the rice and top it with the mackerel.

Cooking Techniques

Equipment Needed

Spice Level: