Name: Mackerel Rice Salad Bowl
Prep time: 5 min
Cook time: 10 min
Yield: 302.05 grams
Ingredients: 1/2 cup of cooked rice; 1 can of mackerel (or tuna); 1/3 medium sized carrot; 1/4 red/yellow capsicum; 3 medium cos lettuce leaves; 1/2 tablespoon of olive oil; 1/2 tablespoon of lemon juice; Sprinkle of salt; Pinch of pepper

A nourishing, simple & light meal with healthy fats like omega 3s from the mackerel, vitamin A from carrots (beta carotenes) and a boost of vitamin C from capsicum. A well balanced meal ready in less than 10 minutes!

Ingredients

or1/2 cup of cooked rice

or1 can of mackerel (or tuna)

or1/3 medium sized carrot

or1/4 red/yellow capsicum

or3 medium cos lettuce leaves

or1/2 tablespoon of olive oil

or1/2 tablespoon of lemon juice

orSprinkle of salt

orPinch of pepper

Preparation

Add warm rice to a medium sized bowl

Add the canned mackerel or tuna then mix to combine with the rice

Add in the carrots, capsicum & lettuce

In a small bowl mix the lemon juice, olive oil, salt and pepper then pour over the top of the rice bowl

Enjoy!

Nutritional information

	Per 100 g	Per Serve (302 g)	% DRI
Energy	161 kcal	487 kcal	24 %
Fat	9 g	26 g	40 %
Fatty acids, total saturated	1 g	4 g	22 %
Cholesterol	21 mg	64 mg	21 %
Sodium	253 mg	765 mg	32 %
Carbohydrate	14 g	42 g	14 %
Sugars	2 g	6 g
Fiber	1 g	4 g	16 %
Protein	7 g	20 g

Recipes ofBella Kenny

Nourished with B ~ Clinical Nutritionist (BHSc)

Mackerel Rice Salad Bowl

Thursday, July 23, 2026