Lunch

Smoked Mackerel and Brown Rice Bowl with Beetroot and Horseradish

Name: Smoked Mackerel and Brown Rice Bowl with Beetroot and Horseradish
Prep time: 10 min
Total time: 10 min
Yield: 1 serving
Ingredients: 90 g Smoked mackerel; 140 g Cooked brown rice; 100 g Cooked beetroot; 40 g Watercress; 40 g Radishes; 40 g Greek yogurt, 0% fat; 2 tsp (12 g) Creamed horseradish; A squeeze Lemon juice; A few fronds Fresh dill

Smoked mackerel flaked over brown rice with beetroot, watercress and a horseradish yogurt. 28 g of protein for 543 kcal and no cooking.

Calories: 543kcal
Protein: 28g
Fat: 26g
Carbs: 49g

Per serving, makes 1. 10 minutes of work. Published 8 September 2026.

Allergens

Milk
Eggs
Fish

Creamed horseradish is made with cream and often egg yolk. Plain grated horseradish carries neither.

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Smoked mackerel90 g
One fillet, skin off. Where nearly all the fat in this bowl is, and why 90 g is enough. As sold. Most of the fat in any dish it is in.
Cooked brown rice140 g
Cooked weight.
Cooked beetroot100 g
Vacuum-packed, not the kind in vinegar, which fights the horseradish. Vacuum-packed, not pickled. Pickled beetroot carries vinegar and usually sulphites.
Watercress40 g
Radishes40 g
Greek yogurt, 0% fat40 g
Creamed horseradish2 tsp (12 g)
Lemon juiceA squeeze
Fresh dillA few fronds

Method

Stir the horseradish, lemon and a pinch of salt into the yogurt.
Cut the beetroot into wedges and slice the radishes thinly.
Rice in the bowl, watercress over it, then the beetroot, radish and the mackerel flaked in large pieces. Spoon the yogurt over and add the dill.

Worth knowing

Packs well the night before if the yogurt goes in a separate pot. Beetroot bleeds into everything it touches, which is fine, but the watercress goes limp in the juice, so keep it on top.
Smoked mackerel is 25% fat, which is where the calories come from. Smoked trout at the same weight is about 130 kcal less and works just as well against the horseradish.

Other lunch recipes that share ingredients with this one, or every lunch between 450 and 600 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.