Teriyaki mackerel with tangy cucumber salad
Add a taste of Asia to your midweek meal with this healthy recipe
Difficulty and servings
Serves 2
Preparation and cooking times
Prep 10 mins
Cook 10 mins
- 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.
Making it different
Teriyaki chicken stir-fry. Marinate 2 sliced chicken breasts in the teriyaki marinade for 10 mins. Fry in a wok in 2 tsp sunflower oil until golden and cooked through. Stir in 1 tbsp honey and 1 tbsp lime juice, then bubble until sticky. Toss with the beansprouts, cucumber and spinach. Serve with noodles.
489 kcalories, protein 24g, carbohydrate 48g, fat 23 g, saturated fat 6g, fibre 3g, sugar 7g, salt 2.86 g
Recipe from Good Food magazine, September 2009.
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http://www.bbcgoodfood.com/recipes/12138/
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Ingredients
- 2 hot-smoked, peppered mackerel fillets
- 1 tbsp teriyaki marinade (we used Kikkoman), plus more if you like
- bunch spring onions , finely sliced
- 100g basmati rice
- ½ cucumber , halved, deseeded and sliced
- 50g baby spinach leaves
- 85g (or a big handful) beansprouts
- 1 tsp sugar
- 1 tbsp rice or white wine vinegar
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Difficulty and servings
Serves 2
Preparation and cooking times
Prep 10 mins
Cook 10 mins
Ingredients
- 2 hot-smoked, peppered mackerel fillets
- 1 tbsp teriyaki marinade (we used Kikkoman), plus more if you like
- bunch spring onions , finely sliced
- 100g basmati rice
- ½ cucumber , halved, deseeded and sliced
- 50g baby spinach leaves
- 85g (or a big handful) beansprouts
- 1 tsp sugar
- 1 tbsp rice or white wine vinegar
489 kcalories, protein 24g, carbohydrate 48g, fat 23 g, saturated fat 6g, fibre 3g, sugar 7g, salt 2.86 g
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08 June 2010
Katie rated and commented on this recipe
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22 April 2011
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22 August 2012
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