Mackerel and brown rice kedgeree

Some people are stoic against hunger pangs. I'm not one of them. So when I think about eating healthily I don't look for ways of depriving myself, but for ways of filling myself up in a nutritious and efficient fashion.

High-satiety foods are a great place to start. They're the foods which 'satiate the appetite' and are proven to give you a feeling of fullness over others – fish and eggs and brown rice are all good examples. I know I'm not the only one who still has space for a cheeseburger after a portion of low-satiety chips. But I'm less likely to hunker after a burger after a portion of high-satiety brown rice.

Another cunning tactic is to introduce big flavours through spices. A teaspoon of turmeric powder or a teaspoon of chilli powder bring so much flavour and excitement to a dish at the price of a mere 8 calories, while shop-bought sauces are often loaded the exact things most diets instruct you to avoid.

This dish ticks both boxes, as it includes fish, eggs, brown rice and spices. A kedgeree is often thought of as breakfast here in the UK but add a few greens (kale in this case), ramp up the spiciness and it makes a substantial main course. Lots of kedgeree recipes use cold smoked haddock – which is delicious – but hot smoked mackerel doesn't even require any additional cooking, removing a step from the recipe. It's a quick dish, it's easy, it's filling ... but most importantly it's delicious.