Smoked Mackerel Kitchri

I love food that is packed full of goodness but tastes amazing at the same time. My favourite feel-good recipe comes from The Midlife Kitchen by Mimi Spencer and Sam Rice. Smoked Mackerel Kitchri has become one of my go to meals and it also makes great leftovers, so it’s worth doubling up the recipe, particularly if you may have to share with someone else!

This recipe is great to add to your repertoire if you are a woman in midlife, particularly those approaching menopause. Our needs are quite different in midlife and we can no longer get away with the diet of our 20’s and 30’s. Optimising your diet can help you alleviate a whole host of symptoms that you thought you just had to live with. The diverse variety of plant-based foods in this recipe along with the omega 3’s from oily fish combine to really enhance your microbiome, regulate your blood sugar and improve insulin sensitivity (helping with that weight gain around your middle). If you need any more reasons to give it a go, this type of meal can help regulate your mood (goodbye brain fog) and support your long-term bone and heart health.

Ingredients (Serves 2)
  • 1 tbsp olive oil
  • 1 tsp mustard seeds
  • 1 tsp nigella seeds
  • 1 tbsp mild curry powder
  • 3 tsp ground cumin
  • 2 tsp ground turmeric
  • 2 tsp ground coriander
  • 1 small red onion, finely chopped
  • 100g red lentils, rinsed
  • 500ml vegetable stock
  • 1 bay leaf
  •  1 cinnamon stick
  • 2 eggs
  • 125g cooked basmati rice or ½ pouch ready-cooked rice
  • 150g smoked mackerel fillets, flaked
  • Juice of ½ lemon
  • Sea salt flakes and freshly ground black pepper
  • Coriander leaves, to garnish
  • Lemon wedges, to serve

Boil the eggs until hard boiled (about 10 minutes depending on the size) Set aside to cool.

Heat the olive oil in a pan (I used by casserole pan) and add the seeds. Fry for a few minutes on a low heat before adding all the spices.  Give it all a good stir and add in the chopped onion with a splash of water until the onion is soft and most of the water has been absorbed.

Next, add the stock, lentils, bay and cinnamon. Bring everything to a simmer and leave to cook for 15 minutes. Give it a stir occasionally to check it doesn’t dry out and catch on the bottom.

Stir in the cooked rice and flake in the mackerel. Warm through before adding the lemon juice.

Peel the eggs and slice into quarters.

Spoon the lentil mixture into two serving bowls. Top with the egg, coriander and lemon wedges.


I help midlife women prepare for menopause by tackling those nagging symptoms with diet and lifestyle advice. I warmly invite you to contact me to discuss how I can support you.

Julie x