Miso mackerel rice bowl served on a plate

Miso mackerel rice bowl

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(2 ratings)

Prep: 10 mins Cook: 15 mins

Easy

Serves 2

A triple whammy for maintaining a healthy gut, this flavour-packed rice bowl contains mackerel, miso and leeks to help keep your digestive system happy

Nutrition and extra info

  • Healthy

Nutrition: Per serving

  • kcal526
  • fat28g
  • saturates5g
  • carbs39g
  • sugars8g
  • fibre11g
  • protein26g
  • salt1.5g
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Ingredients

  • 2 tsp white miso
  • ½ tbsp rice wine vinegar
  • ½ tsp honey
    Honey

    Honey

    huh-nee

    Honey is made by bees from the nectar they collect from flowers. Viscous and fragrant, it's…

  • 1 tsp low sodium soy sauce
    Soy sauce

    Soy sauce

    soy sor-s

    An Asian condiment and ingredient that comes in a variety of of varieties ranging from light to…

  • ½ tsp sesame oil
  • 1 tbsp cold-pressed rapeseed oil
    Rapeseed oil

    Rapeseed oil

    If you want a light alternative to other cooking oils, rapeseed is a great choice and has…

  • 2 leeks, washed and sliced
    Leeks

    Leek

    lee-k

    Like garlic and onion, leeks are a member of the allium family, but have their own distinct…

  • 1 garlic clove, finely grated
  • thumb-sized piece ginger, half grated, half cut into matchsticks
    Ginger

    Ginger

    jin-jer

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

  • 2 pak choi, shredded
    Pak choi

    Pak choi

    pak-choy

    This member of the cabbage family has a number of different names, including bok choy, horse…

  • 250g pouch wholegrain rice
  • 2 mackerel fillets
  • ½ red chilli, cut into thin strips

Method

  1. Mix together 1 tsp miso, the vinegar, honey, soy and sesame oil with 1 tbsp water to make a dressing. Heat the grill to high. Line a grill pan with foil.

  2. Put 2 tsp rapeseed oil in a frying pan. Tip in the leeks and cook over a medium heat for 5 mins until starting to soften. Stir in the garlic, grated ginger and remaining miso. Cook until the leeks are soft. Add the pak choi and rice with 1 tbsp water, breaking up the rice with the back of a spoon. Cook until the pak choi is wilted, then turn the heat down to low.

  3. Drizzle the remaining oil over the mackerel and season. Put the fillets skin-side up on the grill pan and grill for 2-3 mins until just flaking.

  4. Pour the dressing into the greens and rice. Mix well and divide between two bowls. Put the mackerel on top and scatter over the chilli and ginger.

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