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BLANK » Recipe Index » Caribbean Dishes

Mackerel and Rice

July 9, 2022 by Charla Leave a Comment

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Learn how to make some Jamaican inspired mackerel and rice MY WAY. A simple yet testy budget friendly recipe served with brown rice and pear (avocado) on the side.

cooked up mackerel with avocado and rice

Here is another classic Jamaican style dish and as the intro states this is a low budget recipe but rest assured budget doesn't mean we compromise the taste.

Growing up in a Jamaican household, canned/tinned fish was highly embraced. We would eat a combination ofmackerel, pear and rice in a green bowl

This is MY METHOD, MY WAY, of making makerel and rice, I understand not everyone makes theirs this way, hence my I must emphasize that this is MY WAY!!

As per tradition I didn't use Grace canned mackeral that is already prepared in tomato sauce simply because if you scan through the ingredients list, you will see a bunch of unnecessary fillers.

Instead I made the sauce from scratch using tomato sauce (passata) with water, of course the sauce is seasoned to taste.

For the mackerel I used mackerel that was canned but skinless and boneless only because I prepared the recipe for different age groups, some who don't care for the skin while others hate the bones.

The steps

steps 1-4 seasoning the mackerel and sauteing the vegetables
  •  Place the flaked mackerel in a medium sized bowl and season with the all purpose seasoning and then set aside.
  • On medium heat, in a medium sized skillet/pan, proceed to saute the onion, ginger and garlic until soft and transculent.
  • Add the mixed bell peppers and stir for 2-3 minutes.
  • Pour in the tomato sauce, all purpose seasoning, parsley, paprika, thyme, pimento berries.
steps 5-8 simmering the tomato sauce with vegetables
  • If you are adding a whole scotch bonnet then add it now.
  • Add ½ cups of warm water and bring the pan to a rolling boil.
  • Cover the pan with a lid and allow to simmer for up to 10 minutes, allowing the flavours to meld and deepen, stirring from time to time.
  • Fold in the mackerel and allow to heat through for 5 minutes so it absorbs the flavour of the sauce.
  • Do a taste test and add additional black pepper and pink salt if needed.
  • If you are using my homemade dried Close up of the dish

    Notes and tips

    • You will need to use tomato sauce .i.e passata to make this recipe but chopped canned tomato works too.
    • It is very important that you allow the seasoning to meld while the tomato sauce is simmering, don't rush this or the result will be more tart (sharp/tangy).
    • This is the recipe for the All Purpose Seasoning which I am using.
    • Don't forget you can use my Scotch Bonnet Pepper Powder instead.
    • You can use fresh mackerel instead, although you will need to cook and de-bone it, if required.
    • To save yourself some more money use frozen bell peppers not fresh ones.
    • I recommend using mackerel that is already flaked or in small chunks however, if you cannot get hold of any, the chunky kind will work too.
    • I used flaked mackerel that was canned, you can use canned mackerel that is in brine, be sure to rinse off the brine before following the recipe steps.

    Serving suggestions

    • Bammy 
    • Roti
    • Steamed Cabbage
    • Steamed Vegetables
    • Green Banana
    • Mashed Plantain

    Fish recipes to try

    • Mackerel Salad
    • Saltfish and Callaloo
    • Steamed Fish
    • Air Fryer Whole Fish
    • Caribbean Stewed Fish
    • Escovitch Fish

    **Don't forget to comment below and star rate if you have tried my recipes. Let's be friends and engage on YouTube, Facebook and Instagram I also like to pin on Pinterest, where you can find more amazing recipes.**

    mackerel with avocado and rice with 2 forks

    Mackerel and Rice

    Learn how to make some Jamaican inspired mackerel and rice MY WAY. A simple yet testy budget friendly recipe served with brown rice and pear (avocado) on the side.
    5 from 3 votes
    Print Pin Rate
    Course: Main Course
    Cuisine: Jamaican
    Prep Time: 30 minutes minutes
    Cook Time: 30 minutes minutes
    Total Time: 1 hour hour
    Servings: 4 people
    Calories: 261kcal
    Author: Charla

    Ingredients

    • ½ lb canned mackerel (230g)I used skinless and boneless
    • 1 tablespoon all purpose seasoning (15g)

    For the sauce

    • 3 tablespoon olive oil (42g)
    • 1 large onion sliced
    • 4 garlic cloves minced
    • 1 teaspoon ginger (2g) grated
    • 1 cup mixed bell peppers (150g)
    • 1 cup tomato sauce (250ml)
    • 6 sprigs fresh thyme or used 2 teaspoon of dried
    • 2 teaspoon parsley (2g)
    • 2½ tablespoon all purpose seasoning (3g)
    • 2 teaspoon paprika (4g)
    • 8 pimento berries
    • scotch bonnet can use my homemade scotch bonnet pepper powder instead
    • ½ cup warm water (118ml)
    • black pepper and pink salt to taste

    Instructions

    • Place the flaked mackerel in a medium sized bowl and season with the all purpose seasoning and then set aside.
    • On medium heat, in a medium sized skillet/pan, proceed to saute the onion, ginger and garlic until soft and transculent.
    • Add the mixed bell peppers and stir for 2-3 minutes.Pour in the tomato sauce, all purpose seasoning, parsley, paprika, thyme, pimento berries.
    • If you are adding a whole scotch bonnet then add it now.
    • Add ½ cups of warm water and bring the pan to a rolling boil.
    • Cover the pan with a lid and allow to simmer for up to 10 minutes, allowing the flavours to meld and deepen, stirring from time to time.
    • Fold in the mackerel and allow to heat through for 5 minutes so it absorbs the flavour of the sauce.
    • Do a taste test and add additional black pepper and pink salt if needed.
    • If you are using my homemade dried scotch bonner papper powder then add this now

    Notes

    • You will need to use tomato sauce .i.e passata to make this recipe but chopped canned tomato works too.
    • It is very important that you allow the seasoning to meld while the tomato sauce is simmering, don't rush this or the result will be more tart (sharp/tangy).
    • This is the recipe for the All Purpose Seasoning which I am using.
    • Don't forget you can use my Scotch Bonnet Pepper Powder instead.
    • You can use fresh mackerel instead, although you will need to cook and de-bone it, if required.
    • To save yourself some more money use frozen bell peppers not fresh ones.
    • I recommend using mackerel that is already flaked or in small chunks however, if you cannot get hold of any, the chunky kind will work too.
    • I used flaked mackerel that was canned, you can use canned mackerel that is in brine, be sure to rinse off the brine before following the recipe steps.

    Nutrition

    Calories: 261kcal | Carbohydrates: 19g | Protein: 16g | Fat: 15g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 9g | Cholesterol: 45mg | Sodium: 514mg | Potassium: 622mg | Fiber: 8g | Sugar: 6g | Vitamin A: 2467IU | Vitamin C: 58mg | Calcium: 377mg | Iron: 7mg
    Tried this Recipe? Tag me Today!Mention @ThatGirlCooksHealthy or tag #ThatGirlCooksHealthy!

More Caribbean Dishes

  • 2 glasses of mauby with ice
    Homemade Mauby Drink (Caribbean Bark Beverage)
  • 2 snapper with yuca and oranges garnished
    Baked Snapper (Mojo Style)
  • 2 sea bream on a platter
    Sea Bream Recipe (Air Fried)
  • 2 cups and a bowl of souse
    Chicken Foot Souse

About Charla

I'm Charla. Caribbean foodie & Certified Health Coach. Welcome to the heaven of gluten and dairy free recipes as well as modernised healthier alternatives to some of your favourite Caribbean recipes.

5 from 3 votes (3 ratings without comment)

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a picture of Charla

Hey, I'm Charla!

I'm an avid Caribbean foodie. Welcome to the haven of gluten and dairy free recipes as well as modernised healthier alternatives to some of your favourite Caribbean recipes.

About me

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