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Mackerel bowls

Easy mackerel bowls

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  • Preparation and cooking time
    • Prep:
    • Cook:
  • Easy
  • Serves 4

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

Nutrition: per serving
NutrientUnit
kcal658
fat35g
saturates7g
carbs40g
sugars8g
fibre7g
protein38g
salt1.4g
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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

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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