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Easy mackerel bowls

Mackerel bowls

Easy mackerel bowls

Name: Easy mackerel bowls
Prep time: 20 min
Cook time: 15 min
Total time: 35 min
Yield: 4
Ingredients: 200ml sake; 60ml mirin; 3 tbsp white miso; 3 tbsp palm sugar; 60ml dark soy sauce; thumb-sized piece ginger peeled and sliced into matchsticks; 4 skinless mackerel fillets, bones removed, cut into thick slices; 2 x 250g pouches mixed grains; 80g frozen petits pois; 1 large courgette sliced into ribbons with a peeler; 50g watercress; 1 tbsp sesame seeds to serve

Good Food team

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Serves 4

Easy

Prep: 20 mins

Cook: 15 mins

A star rating of 5 out of 5.1 ratingRate

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This mackerel dish from Good Food reader Bill Williamson is easy to assemble and makes a tasty bowlful of omega-3 and seasonal veg. Perfect for a simple supper

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Ingredients

Nutrition

Units:

MetricUS

200ml sake
60ml mirin
3 tbsp white miso
3 tbsp palm sugar
60ml dark soy sauce
thumb-sized piece ginger

peeled and sliced into matchsticks
4 skinless mackerel

fillets, bones removed, cut into thick slices
2 x 250g pouches mixed grains
80g frozen petits pois
1 large courgette

sliced into ribbons with a peeler
50g watercress
1 tbsp sesame seeds

to serve

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Nutrition: per serving

kcal658
fat35g
saturates7g
carbs40g
sugars8g
fibre7g
protein38g
salt1.4g

Method

step 1

Put the sake, mirin, miso, palm sugar and soy in a saucepan and bring to the boil. Add the ginger and return to the boil.
step 2

Place the mackerel in a single layer in the saucepan, cover and reduce to a simmer. Cook on a low heat for 5-10 mins, then remove the mackerel and ginger, and taste the broth. If it’s a bit strong, dilute with 50-100ml water.
step 3

Cook the grains following pack instructions. Tip the peas into a bowl, cover with boiling water, allow to sit for 30 secs, then drain. Spoon the grains into four deep bowls, then spoon about 2 tbsp of the broth into each (you’ll have some left over). Top with the mackerel and ginger, a handful of watercress, the peas, courgette and a scattering of sesame seeds.

Recipe from Good Food magazine, March 2017

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