Mackerel bowls

Easy mackerel bowls

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Prep: 20 mins Cook: 15 mins

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 and extra info

Nutrition: per serving

  • kcal658
  • fat35g
  • saturates7g
  • carbs40g
  • sugars8g
  • fibre7g
  • protein38g
  • salt1.4g
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Ingredients

  • 200ml sake
  • 60ml mirin
  • 3 tbsp white miso
    Miso

    Miso

    mee-soh

    One of the best-loved and most delicious fermented foods, miso is a Japanese flavouring made by…

  • 3 tbsp palm sugar
  • 60ml dark soy sauce
  • thumb-sized piece ginger, peeled and sliced into matchsticks
    Ginger

    Ginger

    jin-jer

    Mainly grown in Jamaica, Africa, India, China and Australia, ginger is the root of the plant. It…

  • 4 skinless mackerel fillets, bones removed, cut into thick slices
    Mackerel

    Mackerel

    Mackerel is a firm-fleshed, torpedo-shaped sea fish. Whole mackerel weigh in around 10-12oz (…

  • 2 x 250g pouches mixed grains
  • 80g frozen petits pois
  • 1 large courgette, sliced into ribbons with a peeler
    Courgette

    Courgette

    corr-zjet

    The courgette is a variety of cucurtbit, which means it's from the same family as cucumber,…

  • 50g watercress
    Watercress

    Watercress

    wort-er-cress

    With deep green leaves, and crisp, paler stems, watercress is related to mustard and is one of…

  • 1 tbsp sesame seeds, to serve

Method

  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.

  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.

  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.

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