Mackerel & Pumpkin Millet Porridge

Preparation & Cooking time: 40 mins

Serves: 4

 

Ingredients:

Raw millet, 1 rice cup (130 g)

Water, 6 rice cups

Raw mackerel, 220 g (washed and sliced thinly)

Pumpkin, with skin, 250 g (washed and cut into small bite-size pieces)

Ginger root,  1 piece (4 inch long, sliced thinly)

Low sodium soy sauce, 2 teaspoons

Black pepper, 1 teaspoon

Coriander (cilantro), 2 sprigs (chopped)

Spring onions, ¼ cup (chopped)

Optional: Fresh chillies (chopped)

Mackerel Marinade:

Fish sauce, 1 teaspoon

 

Sesame oil, 1 teaspoon

 

Black pepper, 1 teaspoon

 

Method:

  • Soak the mackerel slices in the mackerel marinade, and leave them in the fridge for 1 hour.
  • Add the water, millet, pumpkin and ginger in a saucepan. Boil until the millet and pumpkin have softened, and the porridge has thickened. Add more water if necessary.
  • Add the marinated mackerel slices. Cook for another 5-10 minutes.
  • Season with black pepper. Turn off the fire.
  • Serve in a bowl sprinkled with some chopped coriander, spring onions, and/or fresh chillies.

 

Nutrients per Serving:

Energy: 269 kcal

Protein: 15 g

Fat: 10 g

Carbohydrate: 30 g (2 CHO Exchanges)

Fibre: 3.9 g

Cholesterol: 32 mg

Sodium: 245 mg