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Mackerel and Pineapple Fried Red Rice|Healthy and Budget-Friendly

Homely, Delicious and Nutritious Food Prepared on a Budget!

Whenever I see any delicious fruits or vegetables on offer; I grab as many bags as I can. I then bring them home, chop and freeze them for weeks to come.  Last week was pineapple. I can’t remember from which shop though as I do my weekly shopping in 3 different supermarkets. LIDL, Supervalu then Tesco depending on the price.  You had to see my husbands face when he saw my shopping trolley with pineapples. Well, not that many! I’ll be embarrassed to take more than five.

Having the tagline ‘Homely, Delicious and Nutritious food prepared on a budget‘ aren’t only words to attract my readers by the way. It’s a way we survive, cook, and eat. My food is typically drawn up on a budget. If you see unusual ingredients and recipes here, most likely the ingredients were bought when on offer.

This recipe is a perfect example. A small bag of rice can feed my family of 6 for 2 days. Like in this Mackerel Fried rice, I chose to add plenty of other nutritious veggies to bulk it up.  You can substitute the fish or the veggies to what you have available in the fridge.

In this instant, I had some leftover rice, some leftover mackerel and pineapple that was 39 cents.  It’s also a great option for lunch boxes for kids and adults. It keeps in the fridge for few days too.

Sadly, rice has got a bad reputation. When shopping, make sure to buy Brown, wild, black or this red rice.  Do NOT use the refined version.  Get the good quality rice rich in fibre and other nutrients.  If the portion size is appropriate the rice can be a healthy food.

Some plant compounds found in rice, some of which linked with potential health benefits.

Pigmented rice, such as red-grained varieties, have been found to be particularly rich in antioxidants .

  • Phytic acid: An antioxidant found in brown rice, phytic acid (phytate) impairs the absorption of dietary minerals, such as iron and zinc. It can be reduced by soaking, sprouting, and fermenting the rice before cooking (12).
  • Lignans: Found in rice bran, lignans are converted to enterolactone by gut bacteria. Enterolactone is an isoflavone (phytoestrogen) that may have several health benefits .
  • Ferulic acid: A strong antioxidant found in rice bran. May protect against various chronic diseases, such as cancer, diabetes, and cardiovascular disease .
  • 2-acetyl 1-pyrroline (2AP): An aromatic substance, responsible for the taste and smell of scented rice, such as jasmine and basmati rice .

Bottom Line: White rice is a poor source of antioxidants and other plant compounds. However, the bran of brown rice may be a good source of ferulic acid, lignans, and phytic acid. Source : Authority Nutrition 

Mackerel and Pineapple Red Fried Rice

Prep Time: 10 minutes

Cook Time: 15 minutes

Yield: 6

Mackerel and Pineapple Red Fried Rice


  • 2 cups of cooked Red rice
  • 1 cup of pineapple bite size
  • 1 cup of cooked mackerel
  • 1 onion roughly chopped
  • 2 cloves of crushed garlic
  • 2 table spoon of liquid amino, tamari or soy sauce
  • 1 green chili
  • 2 cups of fresh spinach
  • Himalayan Salt and Black pepper to taste
  • 1inch of organic ginger.


  1. Heat a skillet with oil. Fry the onions till translucent.
  2. Add the garlic, pineapple and rice then cook for about 5 minutes.
  3. Add the spinach, mackerel and soy to cook for another 5 minutes or so.
  4. Take the pan off the heat and grate some fresh ginger over.
  5. Mix and serve immediately.
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