Description
Cajun mackerel rougail is a tasty recipe featuring cloves, garlic, thyme, whole grain rice, homegrown baby radish sprouts, tomato, red onion and olive oil. The mackerel is rich and filled with healthy Omega 3s. This meal will take you to Louisiana!
Ingredients
Scale
- 2 mackerel filets
- 1 red onion (chopped)
- 2 garlic cloves (sliced)
- 1 cup of whole grain rice
- 3 cups of water
- 1 cup of tomato sauce
- 1 tsp of cajun spices mix
- 1 tsp of salt
- Thyme and bay leave
- 1/2 tsp of ground pepper
- Olive oil
- 2 tbsp of homegrown radish sprouts
Instructions
- Heat olive oil in a casserole on medium heat.
- Add onion and garlic and cook for 2 minutes.
- Add cajun spices and cook for 2 more minutes.
- Pour in the uncooked rice, stir and cook for 1 minute.
- Pour in the tomato sauce and cook for 2 minutes.
- Pour in the water, add salt, pepper, thyme and bay leaf.
- When the water starts to boil, reduce the heat, cover and cook for 40 minutes.
- Meanwhile, remove the bones and skin from the mackerel filets and cut into 1 inch strips.
- Put the fish in the casserole and cook for 10 minutes.
- Serve with homegrown radish sprouts.
- Prep Time: 15 mins
- Cook Time: 50 mins
- Category: Healthy fish lunch or dinner
- Cuisine: Cajun
