Mackerel and Brown Rice Salad

A pescatarian lunch for one. Quantities are for a single portion; multiply them to batch cook.

At a glance

  • 589 kcal, 32g protein, 73g carbs, 17g fat and 4g fibre per serving (approximate)
  • About 15 minutes, preparation and cooking
  • Estimated cost £1.87–£3.43 per serving. This is an estimate from representative UK own-brand prices (reviewed 2026-10-05), not a live supermarket price; see how cost estimates work.

Ingredients

  • 1 standard tin of mackerel, drained
  • 80g brown rice (dry weight)
  • ½ cucumber
  • ½ red onion
  • 1 tbsp lemon dressing

Method

  1. Cook the rice according to its packet instructions, then drain and cool slightly.
  2. Drain mackerel.
  3. Slice or chop cucumber and red onion.
  4. Arrange mackerel, brown rice, cucumber and red onion in a bowl and finish with lemon dressing. Keep the dressing separate if packing ahead.

Making it ahead

Cool it, get it into the fridge within one to two hours and eat it within two days; freeze portions you will not reach in time. Cooked rice is stricter: chill it within an hour, keep it for a day at most and reheat it only once. Reheat until steaming hot all the way through. How we handle food safety.

Allergens

Contains, based on the usual UK form of each ingredient: Fish. May contain, depending on the product: Mustard. This is not a label check and is not an allergen-free guarantee; always read the packaging.

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