Nourishing Teriyaki Tenderstem® broccoli & Shiitake Mushroom, Smoked Mackerel, Red Rice Congee

Nourishing Teriyaki Tenderstem® broccoli & Shiitake Mushroom, Smoked Mackerel, Red Rice Congee

Chinese congee is warming, perfectly comforting and especially nourishing. It is a Chinese ‘soul’ food.

Juliette Kellow BSc RD, a registered dietician and fan of Tenderstem® broccoli has highlighted below the health benefits of this energising and comforting dish:

“There are lots of different nutrients that are needed for an ‘energy yielding metabolism’ and this recipe is packed full of them, meaning this is a great dish to cook when you know you’ve got a busy time ahead. The vitamins and minerals, which these ingredients contain, enable the body to release that much needed energy stored in food. This recipe is packed with Phosphorus, Manganese, Vitamin C, Vitamins B3 and B12. Plus this meal is a source Copper and Vitamins B1, B2, B6. The mackerel is a great source of protein and is rich in omega 3 fatty acids

Preparation time

10 minutes

Cooking time

35 minutes

Serves

4

Dietary requirements

  • Dairy free
  • Gluten free
  • Nut free
  • Pescatarian

Method

  1. Mix the types of rice then place in a fine mesh sieve and wash until the water runs clear. Place in a medium pan and add 400ml of cold water. Bring to the boil and cover, turning the heat down to low. Cook the rice in the steam for 20-25 minutes.

  2. While the rice is cooking, preheat the oven to 180 degrees; place the Scottish sweetcure Mackerel in the oven for 8 minutes until hot and golden. Keep covered in foil and keep warm in the oven.

  3. While the rice is cooking, preheat the oven to 180 degrees; place the Scottish sweetcure Mackerel in the oven for 8 minutes until hot and golden. Keep covered in foil and keep warm in the oven.

  4. Tip in the Tenderstem® broccoli pieces, stalks first and toss cook for less than 1 minute. Then add the leafy stalks and toss through. Add the cooked rice, the bouillon powder, and 700 ml boiling water then cook on a medium heat; bring the soupy contents to the boil.

  5. Once the ingredients have come to a boil, season to taste with sea salt, cracked black pepper, tamari or soy sauce. Equally divide into four serving bowls. Top with the warm flaked Scottish sweetcure Mackerel pieces and garnish with spring onion slices, fresh chilli slices and coriander leaves.

Nutrition information for Tenderstem® broccoli is based on lab analysis of the raw product commissioned by Tenderstem® broccoli. Please note, nutrition may vary due to origin, methods of storage and preparation, and freshness.

Nutrition analysis of recipes featured on the Tenderstem® broccoli website is calculated by a registered dietitian using McCance and Widdowson's The Composition of Foods, Seventh Edition, but may vary slightly depending on the specific ingredients used. Analyses do not include optional ingredients or suggested accompaniments unless specific amounts are given. If there is a range in the amount of an ingredient, the smaller amount is used. When a recipe lists a choice of ingredients, the first is used.