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Miso mackerel rice bowl served on a plate

Miso mackerel rice bowl

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A star rating of 3.4 out of 5.3 ratingsRate
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  • Preparation and cooking time
    • Prep:
    • Cook:
  • 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

  • Healthy
Nutrition: Per serving
NutrientUnit
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
  • 1 tsp low sodium soy sauce
  • ½ tsp sesame oil
  • 1 tbsp cold-pressed rapeseed oil
  • 2 leeks , washed and sliced
  • 1 garlic clove , finely grated
  • thumb-sized piece ginger , half grated, half cut into matchsticks
  • 2 pak choi , shredded
  • 250g pouch wholegrain rice
  • 2 mackerel fillets
  • ½ red chilli , cut into thin strips

Method

  • STEP 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.

  • STEP 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.

  • STEP 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.

  • STEP 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.

Goes well with

Recipe from Good Food magazine, July 2018

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Overall rating

A star rating of 3.4 out of 5.3 ratings
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