Packed full of nutrients to lift your spirits, this vibrant fishy dish from The Medicinal Chef, Dale Pinnock, fuels the body and soothes the mind
‘Green rice is just brown rice with very finely chopped herbs mixed through it,’ he explains. ‘The end result is a very colourful side dish. This looks and sounds fancy, but it’s really easy!’
Serves 2
140g brown basmati rice
100g shelled pistachios
2 tbsp oatmeal
½ tsp dried mixed herbs
½ tsp garlic powder
sea salt and freshly
ground black pepper
2 tsp olive oil
2 mackerel fillets
Small bunch of coriander
Small bunch of basil
Method
1 Place the brown rice in a pan, cover with boiling water and simmer for 20-25 minutes, until the rice has softened.
2 Preheat the oven to 200°C/400°F/gas mark 6.
3 Place the pistachios, oatmeal, dried mixed herbs, garlic powder and a little salt and pepper into a food processor, and process to a coarse mixture. Add the olive oil and process again.
4 Place the mackerel fillets on a baking tray and bake at the top of the hot oven for 10 minutes. Remove, then top with the pistachio mixture.
5 Return to the oven for another 10 minutes, until the pistachio crust is just turning golden.
6 Finely chop the coriander and basil, as small as you can get it. Strain the rice, mix the chopped herbs into it and season.
7 Serve the mackerel with the rice and a side salad.
For more mood-boosting meals, check out Anxiety & Depression: Eat Your Way to Better Health by Dale Pinnock (The Medicinal Chef) (Quadrille, £14.99). Photography by Martin Poole.