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Smoked mackerel and watercress stir fry<

Smoked mackerel and watercress stir fry

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Background Info:
I\'m a student Dietitian and one fact that I\'m often asked about is super foods and how to incorporate them into ones diet. Many meals that often incorporate foods that have many beneficial qualities are often very complex and costly; however my meal is a little bit different. Coming from my own experiences my meal is both fast and easy for anyone to accomplish, while still being possible on a student\'s budget. It\'s also highly nutritious providing three of your five a day along with a large portion of your daily iron (6.3mg per portion), protein (32.3g per portion) and fibre (10.7g per portion). However this healthiness definitely doesn\'t mean that taste is compromised with the natural pepperiness of the watercress mixing perfectly with the salty slightly spicy sauce. It\'s the perfect dish for a healthy lifestyle.
No. of Servings:
Preparation time:
Cooking time:
Cooking Instructions:
Fill a kettle with water and place the oil into a wok and heat up on the hob. Once it\'s hot add the red pepper and carrots and turn down the heat slightly to let them cook. Once they\'re frying add the boiled water to a separate pan on the hob leave to boil.

As the vegetables fry, chop the fish into bite size pieces and leave to the side. Place the broccoli into a bowl with about 70mls of water, cover with another bowl and place into the microwave for 3 minutes. Place the fish into the wok and add the noodles to the boiling water cook as per packaging instructions.

As the ingredients are frying measure out and add each of the sauce ingredients to a separate bowl. Continue to stir the wok ingredients until the broccoli is done. Carefully and using oven gloves remove the broccoli from the microwave. Use a spoon to scoop the broccoli into wok and give it a stir, add the water to the sauce.

Once the noodles are almost cooked, add them to the wok and after one minute add the sauce. After a further minute of cooking turn off the heat and stir in the watercress. Serve immediately.
3 smoked mackerel fillets
1 red pepper; chopped into bite size chunks
2 carrots; peeled and chopped into bite size chunks
½ a broccoli cut into small florets
100g dried noodle nests
40g watercress

For the sauce
1 and 1/2 tbs light soy sauce
1 tbs tomato puree
1 tsp curry powder
1 tsp garlic puree
No special equipment. Only items you will find generally inside your home.
Recommended Wine:
White : Riesling