Easy Miso Mackerel Food

MISO MACKEREL RICE BOWL

Miso mackerel rice bowl image

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

Provided by Sophie Godwin - Cookery writer

Categories Dinner, Lunch, Main course, Supper

Time 25m

Number Of Ingredients 13

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

Steps:

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.
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.
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.
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.

Nutrition Facts : Calories 526 calories, Fat 28 grams fat, SaturatedFat 5 grams saturated fat, Carbohydrate 39 grams carbohydrates, Sugar 8 grams sugar, Fiber 11 grams fiber, Protein 26 grams protein, Sodium 1.5 milligram of sodium

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