Lemon-ricotta pancakes with warm blueberries
Tender ricotta pancakes with warm blueberries and the fragrance of fresh lemon.
About 25 min · 415 kcal · 22 g protein per serving
Vegetarian
Mackerel and turmeric rice with a soft egg
Warm turmeric rice with flaked mackerel, peas and a boiled egg.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 21 September 2026; not yet cooked in a test kitchen or photographed, so the times and yield are estimates. How we develop our recipes
What still needs a real kitchen
- Confirm 8 minutes gives a soft-centred yolk for medium eggs from the fridge
- Photograph the finished plate
- Time
- About 30 min
- estimated
- Serves
- 2
- see below
- Energy
- 550 kcal
- per serving
- Protein
- 32 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains eggs, fish. Check the labels on packaged ingredients:
- cooked mackerel. Smoked mackerel carries far more salt than the cooked fillet used here; check the pack if you use it.
Cooking steps
Cook the rice in plenty of water with the turmeric stirred into the water at the start. Drain well.
Meanwhile bring a small pan of water to the boil, lower in the eggs and cook for 8 minutes, then cool them under cold water and peel.
Cooked when: the whites are completely firm. FoodSafety.gov's endpoint for a whole egg is a firm yolk too, which takes 10 minutes; at 8 the yolk is soft in the middle, so use pasteurised or lion-marked eggs and give them the full 10 if you are pregnant, very young, elderly or immunocompromised.
Warm the oil in a wide pan, add the drained rice and the peas and heat through for 3 minutes, stirring.
Flake the mackerel, discarding any skin, and fold it in gently so the pieces stay whole.
Stir through the lemon juice and most of the coriander, and serve topped with the halved eggs and the rest of the coriander.
The useful detail
Put the turmeric in the cooking water rather than stirring it in at the end. Cooked into the grain it tastes of something; added late it stays powdery and sits on the surface.
Make it work for you
One serving is Half the rice and mackerel with one egg. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.
Tinned salmon instead of mackerel
Milder and less oily, with a similar amount of protein.
Per serving: about 95 kcal less, about 1 g more protein, about 10 g less fat.
Brown rice instead of white
Chewier with more fibre, and about twice the cooking time. Nutrition is not recalculated.
Leave out the eggs
Lighter, and it takes the protein down by about 6 g a serving.
Allergens: Removes egg.
Estimated nutrition
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
A breakfast where an oily fish and an egg stack to more than 30 g of protein a serving, with the peas adding fibre the rice does not.
| Energy | 550 kcal |
|---|---|
| Protein | 32 g |
| Fat | 23 g |
| of which saturates | 5 g |
| Carbohydrate | 51 g |
| of which sugars | not calculated |
| Fibre | 4 g |
| Sodium | 220 mg |
Show calculation notes
Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 2. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.
| Ingredient | Weight used | Source | Energy | Protein |
|---|---|---|---|---|
| white rice | 100 g | FDC 168877Rice, white, long-grain, regular, raw, enriched | 365 kcal | 7.1 g |
| ground turmeric | 1 tsp | Not calculatedA quarter teaspoon of ground turmeric weighs well under a gram, which is under 2 kcal at the energy density of any dried spice. | · | · |
| eggs | 100 g | FDC 171287Egg, whole, raw, fresh | 143 kcal | 12.6 g |
| rapeseed or other neutral oil | 9 g | FDC 172336Oil, canola | 81 kcal | 0.0 g |
| frozen peas | 150 g | FDC 170016Peas, green, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | 116 kcal | 7.8 g |
| cooked mackerel | 150 g | FDC 175120Fish, mackerel, Atlantic, cooked, dry heat | 393 kcal | 35.8 g |
| lemon juice | 15 g | FDC 167747Lemon juice, raw | 3 kcal | 0.1 g |
| fresh coriander | 10 g | FDC 169997Coriander (cilantro) leaves, raw | 2 kcal | 0.2 g |
| Whole recipe | Divided by 2 | 1104 kcal | 63.6 g |
Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. Ingredients marked “Not calculated” are excluded and could add at most 2 kcal to the whole recipe. of which sugars could not be calculated, because one ingredient’s record does not cover it; the row above says which. Calculation method 1.0, September 2026. How the calculation works.
Storage and reheating
- In the fridge
- Cool, cover and refrigerate within 2 hours of cooking. Eat within 3 to 4 days. Cooked rice is the limiting item: cool it within an hour, refrigerate at once and eat within 24 hours.
- In the freezer
- The FDA chart gives cooked fish 4 to 6 months in the freezer for best quality.
- Reheating
- Reheat until it reaches 74°C / 165°F, steaming hot throughout.
Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures and FoodSafety.gov, Cold Food Storage Chart. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.
Try another recipe
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Cool vanilla skyr, tender pear and a small scattering of fragrant oats.
About 35 min · 300 kcal · 22 g protein per serving
Vegetarian