Pan-Seared Mackerel with Egg Fried Rice and Garlicky Spinach-Tomato

Symptom check-in

POTS: I had no POTS symptoms today — no dizziness when I stood up, no racing heart, and no trouble breathing with simple exercise.

Vestibular migraine: I had no vestibular migraine symptoms today — no vertigo, no nausea, no vomiting, and no light sensitivity.

Lupus: I had body aches and a red rash across my cheeks today. I wanted something anti-inflammatory-leaning today, so I made oily fish with spinach, tomatoes, olive oil, and rice.

Disorder safety check

Condition	Works?	Why
POTS	Not specifically targeted	Rice provides carbs and the fish can be seasoned well, but this is not intentionally a high-sodium meal
Vestibular migraine	Usually	Mild and easy to keep free of citrus, vinegar, or strong spice
Lupus	Yes	Mackerel, spinach, tomatoes, onion, and olive oil make this strongly anti-inflammatory-leaning
Transplant context	Yes, with care	Cook the fish completely, cook the eggs through, and wash the vegetables thoroughly

Recipe

Ingredients

Makes 2 generous bowls

Fish

• 2 mackerel fillets, about 5–6 oz each

  
  

  or 2 salmon fillets

• 1 tbsp extra-virgin olive oil

• 1/2 tsp kosher salt

• 1/2 tsp black pepper

• 1/4 tsp garlic powder

Egg fried rice

• 2 cups cold cooked rice, preferably day-old

• 2 large eggs

• 1 tbsp olive or avocado oil

• 1 tsp toasted sesame oil, optional

• 1 tbsp low-sodium soy sauce, optional

• 1/4 tsp kosher salt

• Black pepper

Spinach-tomato mixture

• 5 packed cups baby spinach

• 1 cup cherry tomatoes, halved

  
  

  or 1 medium tomato, chopped

• 1/2 small yellow onion, diced

• 2 garlic cloves, minced

• 1 tbsp extra-virgin olive oil

• 1/4 tsp kosher salt

• Black pepper

• 2 tbsp water or broth

Steps

1. Start with cold rice

Cold rice makes much better fried rice than freshly cooked rice because the grains stay separate.

If cooking rice specifically for this recipe:

1. Cook about 2/3 cup dry rice according to the package directions.

2. Spread it over a plate or baking sheet.

3. Let the steam escape.

4. Refrigerate until completely cold.

If you already have leftover rice, even better.

2. Prepare the fish

1. Pat the fillets completely dry with paper towels.

2. Check for any pin bones and remove them.

3. Season both sides with:

   • salt

   • black pepper

   • garlic powder

4. Let the fish sit for about 10 minutes while you prepare the vegetables.

Dry fish browns much better than wet fish.

3. Prepare the vegetables

1. Wash the spinach thoroughly.

2. Dry it.

3. Wash and halve the cherry tomatoes.

4. Peel and finely dice the onion.

5. Peel and mince the garlic.

Keep everything beside the stove before you start cooking.

4. Cook the onion

1. Heat a large skillet over medium heat.

2. Add 1 tablespoon olive oil.

3. Add the diced onion.

4. Sprinkle with a small pinch of salt.

5. Cook for 4–5 minutes, stirring occasionally.

The onion should become soft and translucent.

5. Add the tomatoes

1. Add the tomatoes to the onion.

2. Add black pepper.

3. Cook for about 3–4 minutes.

You want the tomatoes to soften and release some juice while still leaving visible pieces.

6. Add the garlic

1. Add the minced garlic.

2. Stir for about 30 seconds.

Do not let it burn.

7. Wilt the spinach

1. Add half of the spinach.

2. Toss until it begins collapsing.

3. Add the remaining spinach.

4. Add 2 tablespoons water or broth.

5. Sprinkle with the remaining salt.

6. Toss continuously for about 2–3 minutes.

The spinach should become dark green and glossy.

7. Turn off the heat.

8. Transfer the spinach mixture to a bowl and keep warm.

8. Cook the fish

Wipe out the skillet or use another pan.

1. Heat the skillet over medium-high heat.

2. Add 1 tablespoon olive oil.

3. Let the oil heat for about 1 minute.

If using skin-on mackerel

1. Place the fillets skin-side down.

2. Press gently with a spatula for the first 20–30 seconds so the skin stays flat.

3. Cook for about 3–4 minutes.

4. Flip.

5. Cook another 2–4 minutes, depending on thickness.

If using salmon

1. Cook skin-side down for about 4–5 minutes.

2. Flip.

3. Cook another 3–5 minutes.

Because of the transplant context, I would cook the fish completely rather than leave the center rare.

6. Transfer to a clean plate.

7. Let it rest while you make the fried rice.

9. Beat the eggs

1. Crack the eggs into a small bowl.

2. Add a pinch of salt.

3. Beat with a fork until completely combined.

10. Start the fried rice

1. Heat a large skillet or wok over medium-high heat.

2. Add 1 tablespoon oil.

3. Add the cold rice.

4. Break apart any clumps with a spatula.

5. Cook for 2–3 minutes, tossing occasionally.

You want the grains hot and separated.

11. Add the eggs

There are two easy methods. For the texture in the photo, I would scramble the egg directly into the rice.

1. Push the rice to one side of the skillet.

2. Pour the beaten eggs into the empty side.

3. Let them sit for about 15 seconds.

4. Scramble them gently.

5. When the eggs are mostly set, mix them into the rice.

The egg should break into small yellow pieces throughout the rice.

12. Season the rice

Add:

• salt

• black pepper

• optional soy sauce

• optional sesame oil

• Toss everything together.

• Cook for another 1–2 minutes.

Do not drown the rice in soy sauce. The rice in the photo looks pale yellow rather than dark brown.

13. Check the texture

The fried rice should be:

• fluffy

• lightly glossy

• clearly mixed with egg

• not wet

• not packed together

If it looks greasy, keep tossing over medium-high heat for another minute.

14. Assemble the bowls

1. Spoon the egg fried rice into one side of each bowl.

2. Add a generous portion of the spinach-tomato mixture beside it.

3. Place the fish over the rice.

4. Spoon any fish juices from the resting plate over the top.

5. Finish with freshly cracked black pepper.