Grilled Jerk Mackerel & Vegetable Rice

Leftover are great! Instant dinner ...

Grilled Jerk Mackerel & Vegetable Rice

I have some pre-cooked rice in the fridge (resistant starch, and all that) and some leftover cubed vegetables from some meal, or other. Protein? I have a fish! It's a mackerel ... lovely soft, fatty flesh.

What to do, then?

Well, I could spice up the vegetable rice with some chilli, or do it the other way around and jerk my fish. Let's do that ...

Jerk Seasoning

Simple stuff, this, and good to make in a batch.

You need Scotch Bonnet peppers, fresh thyme, spring onions, sunflower oil, black pepper and sea salt.

Blend the lot together. The bulk comes from the spring onions and the Scotch Bonnet pepper, fragrance from the thyme and a good saltiness, so over-salt, from the sea salt, wetness from the oil and the black pepper adds another depth of hotness (hotness, not heat) to it.

But, sunflower oil? Well, yes. I know, there's the omega-6 thing what with all that linoleic acid but as Mark points out in his Is it Primal? post, not all sunflower oil is bad. Grab yourself a cold-pressed example "which preserves vitamin E and reduces oxidation" that is a "high-oleic/high-stearic oil".

... and relax.

The quantities are up to you, but I would advise you start out just blending the Scotch Bonnet pepper together with some spring onions and then start to add the oil, then the thyme, then salt and pepper. You'll build up a sense of how YOU want your jerk seasoning as you go.


Take your fish, gut is and lay it flat on a board.

Slash the skin both sides, gently so as not to go through the bone and massage some jerk seasoning into the slashes.

Under the grill for 5-7 minutes each side, just to make the skin bubble and you're done.

Vegetable Rice

Combine your pre-cooked rice and leftover vegetables, chopped up, in a skillet with a little (that is a little, since our fish is fatty) of your favourite paleo fat. All together now, "goose fat, for me" ... and cook through.


Serve out, vegetable rice down, fish on top ... perhaps with a little soured cream alongside.


I still had some rice and vegetables left, so did much the same for breakfast but served with a pickled herring ...

Grilled Jerk Mackerel & Vegetable Rice

Dead simple! Two great meals for the price of one concept.