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The 5-A-Day Menu Planner
by Susannah Blake
Serves 4


• 1 cup basmati rice
• 1 tsp. turmeric
• 1 tsp. ground cumin
• 2 tbsp. olive oil
• 2 cups chopped onions
• 4 large red bell peppers, sliced
• 10oz. smoked mackerel, skinned and broken into large flakes
• 2 cups frozen green peas, thawed
• 2/3 cup golden raisins
• salt and freshly ground black pepper

• lemon wedges
• 4 x 1 cup fresh 100% apple juice (optional)


Put the rice in a saucepan with the spices and a pinch of salt, add 2½ cups boiling water and bring to a boil. Reduce the heat, cover, and simmer gently 10 minutes until all the water is absorbed.

Meanwhile, heat the oil in a skillet and fry the onion gently 4 minutes, then add the peppers and fry a further 5 minutes.

Remove the rice from the heat, quickly add the mackerel and replace the lid, then let stand 5 minutes.

Add the green peas and golden raisins to the vegetables and warm through.

Add the vegetables to the rice and fish, season with pepper, and toss to combine.

Serve with lemon wedges for squeezing over and glasses of apple juice, if wanted.

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