JAPANESE-STYLE MACKEREL RICE BOWL
This no-fuss fish dish is packed with Asian flavours of sweet, salty teriyaki sauce, garlic and lemon - ready in half an hour
Provided by Katy Greenwood
Categories Dinner, Lunch, Supper
Time 30m
Number Of Ingredients 8
Steps:
- Cook the rice following pack instructions, adding the soya beans to the pan for the final 3 mins.
- Meanwhile, mix together the teriyaki sauce, garlic, lemon zest and juice. Heat a non-stick frying pan over a medium-high heat. Brush a little of the teriyaki sauce mixture over the mackerel and sear the fillets, skin-side down, for 1-2 mins. Turn the fish over and add the teriyaki sauce mixture to the pan, bring to a bubble and cook the sauce for 1-2 mins more. The fish will warm through and the sauce will thicken.
- Spoon the rice into bowls, then top each bowl with a mackerel fillet. Spoon over the sauce and sprinkle over the spring onions. Serve with a blob of wasabi paste, if you like.
Nutrition Facts : Calories 742 calories, Fat 34 grams fat, SaturatedFat 7 grams saturated fat, Carbohydrate 77 grams carbohydrates, Sugar 20 grams sugar, Fiber 3 grams fiber, Protein 30 grams protein, Sodium 4.7 milligram of sodium
MACKEREL TERIYAKI
Make and share this Mackerel Teriyaki recipe from Food.com.
Provided by dicentra
Categories < 30 Mins
Time 20m
Yield 1 serving(s)
Number Of Ingredients 7
Steps:
- Slice the mackerel at an angle. Sprinkle with salt and pepper and dredge in flour.
- Heat oil in frying pan. Cook the mackerel briefly on all sides.
- Add the other ingredients and cook over high heat until well glazed.
Nutrition Facts : Calories 8.7, Sodium 533.4, Carbohydrate 0.8, Fiber 0.1, Sugar 0.2, Protein 1
TERIYAKI MACKEREL WITH TANGY CUCUMBER SALAD
Add a taste of Asia to your midweek meal with this healthy recipe
Provided by Good Food team
Categories Dinner, Main course
Time 20m
Number Of Ingredients 9
Steps:
- Put the mackerel into a shallow dish, splash over the marinade and scatter with half the spring onions. Set aside. Put the rice into a pan, cover with a fingertip of water, season with salt, then bring to the boil. Turn down heat, stir, then cover and simmer for 10 mins until all of the water has disappeared. Take off the heat, cover and leave to steam for 5 mins.
- Mix the cucumber with the remaining onions, spinach leaves and beansprouts. Stir together the sugar and vinegar with some seasoning. Lift the fish out of the marinade and put onto 2 plates. Drizzle with more marinade from the dish, if you like. Spoon the rice alongside, then toss the salad with the dressing and serve.
Nutrition Facts : Calories 489 calories, Fat 23 grams fat, SaturatedFat 6 grams saturated fat, Carbohydrate 48 grams carbohydrates, Sugar 7 grams sugar, Fiber 3 grams fiber, Protein 24 grams protein, Sodium 2.86 milligram of sodium
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- Preheat the oven to 220°C, fan 200°C, gas 7. Toss the vegetables with the sesame oil, most of the sesame seeds and some seasoning and spread out in a roasting tin. Cut a few slashes through the skin of the mackerel and place among the veg, skin-side up. Sprinkle with the rest of the sesame seeds and roast at the top of the oven for 7 minutes.
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