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Miso mackerel rice bowl

Miso mackerel rice bowl served on a plate

Miso mackerel rice bowl

Name: Miso mackerel rice bowl
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 2
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

Sophie Godwin – Cookery writer

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Serves 2

Easy

Prep: 10 mins

Cook: 15 mins

A star rating of 3.9 out of 5.6 ratingsRate

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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

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Ingredients

Nutrition

Units:

MetricUS

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

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Nutrition: Per serving

kcal526
fat28g
saturates5g
carbs39g
sugars8g
fibre11g
protein26g
salt1.5g

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.

Recipe from Good Food magazine, July 2018

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A star rating of 3.9 out of 5.6 ratings

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