• 200g frozen peas
  • 1 tbsp pumpkin seeds
  • 2 tbsp sunflower seeds
  • 3½ tsp olive oil
  • ½ tsp ras el hanout
  • 1 orange, juiced
  • 1 tbsp runny honey
  • 3 tbsp white wine vinegar
  • 1 garlic clove, minced
  • 2 x 300g broccoli rice
  • 100g baby leaf spinach
  • 2 x 130g boneless smoked mackerel, skinned and flaked into large pieces
  • 4 tbsp pomegranate seeds


  1. 1

    Cover the peas with hot water and leave to sit for 10 minutes until defrosted. Drain well. Microwave the broccoli rice according to the instructions on the packet and spread out on a baking tray to cool.

  2. 2

    Meanwhile, place a small frying pan over a medium heat. Add the seeds and toast for 3-4 minutes, until fragrant. Add to a small bowl and toss with ½ tsp oil and the ras el hanout spice mix. Season well. Whisk together the orange juice, honey, vinegar, remaining olive oil and garlic and season well. Set aside. 

  3. 3

    Toss the defrosted peas with the cooled broccoli rice, spinach, flaked mackerel and pomegranate seeds. Divide between the four plates and drizzle over the dressing, then scatter over the seeds to serve. 

Nutritional Details

Each serving provides
  • Energy 1771kj 423kcal 21%
  • Fat 23.0g 33%
  • Saturates 4.3g 22%
  • Sugars 13.0g 14%
  • Salt 1.2g 20%

% of the Reference Intakes

Typical values per 100g: Energy 511kj/122kcal

Each serving provides

20.6g carbohydrate 10.3g fibre 25.6g protein

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