Easy Miso Mackerel Recipes
MISO MACKEREL RICE BOWL
A triple whammy for maintaining a healthy gut, this flavour-packed rice bowl contains mackerel, miso and leeks to help keep your digestive system happy
Provided by Sophie Godwin - Cookery writer
Categories Dinner, Lunch, Main course, Supper
Time 25m
Number Of Ingredients 13
Steps:
- Mix together 1 tsp miso, the vinegar, honey, soy and sesame oil with 1 tbsp water to make a dressing. Heat the grill to high. Line a grill pan with foil.
- Put 2 tsp rapeseed oil in a frying pan. Tip in the leeks and cook over a medium heat for 5 mins until starting to soften. Stir in the garlic, grated ginger and remaining miso. Cook until the leeks are soft. Add the pak choi and rice with 1 tbsp water, breaking up the rice with the back of a spoon. Cook until the pak choi is wilted, then turn the heat down to low.
- Drizzle the remaining oil over the mackerel and season. Put the fillets skin-side up on the grill pan and grill for 2-3 mins until just flaking.
- Pour the dressing into the greens and rice. Mix well and divide between two bowls. Put the mackerel on top and scatter over the chilli and ginger.
Nutrition Facts : Calories 526 calories, Fat 28 grams fat, SaturatedFat 5 grams saturated fat, Carbohydrate 39 grams carbohydrates, Sugar 8 grams sugar, Fiber 11 grams fiber, Protein 26 grams protein, Sodium 1.5 milligram of sodium
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- First, peel the skin off the ginger. (I recommend scraping it off with a spoon) Then cut it into thin slices.
- Score the mackerel with a cross on the skin side, about 2mm deep. It should be through the skin and lightly cutting the flesh inside.
- Add 200ml of water to a frying pan and place the mackerel fillets inside. Add the sliced ginger too. Heat up with a medium heat and bring it to the boil.
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- Scrape off the ginger skin with a knife (or a spoon) and cut into thin slices. Keep half the slices for cooking the fish and use the other half for the next step.
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