Easy mackerel bowls
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
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Prep:20 mins
Cook:15 mins
- Serves 4
- Easy
Nutrition per serving
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kcal 658
-
fat 35g
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saturates 7g
-
carbs 40g
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sugars 8g
-
fibre 7g
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protein 38g
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salt 1.4g
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
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.
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.
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.
