8g fibreper serving
46g proteinper serving
Ginger Mackerel with Broccoli Rice
Crisp-skinned mackerel over broccoli and edamame rice with a warm ginger glaze and sharp cucumber.
Ingredients
Serves 2- 320 gfresh boneless mackerel fillets, skin on, about 4 small fillets
- 5 mlrapeseed oil
- 20 mllight soy sauce
- 20 mlmirin
- 12 gfresh ginger, finely grated
- 10 ghoney
- 30 mlwater
- 1 x 250 gpouch cooked white rice
- 180 gbroccoli, cut into small florets, stalk thinly sliced
- 100 gfrozen shelled edamame
- 80 gcarrot, coarsely grated
- 120 gcucumber, thinly sliced
- 15 mlrice vinegar
- 5 mlsesame oil
- Fine salt, to taste
Method
- Check the mackerel for pin bones and remove any with tweezers. Pat the fish dry, especially the skin. Heat a 5–6 litre air fryer to 200°C for 3 minutes while you prepare the vegetables.
- Toss the cucumber with the rice vinegar and a small pinch of salt. Leave it while you cook; it should soften slightly but keep its crunch. Mix the soy sauce, mirin, grated ginger, honey and measured water in a small saucepan.
- Brush the fish with the rapeseed oil. Lay the fillets skin-side up in the basket in a single layer with gaps, without folding them. Air-fry for 8–10 minutes until the skin is crisp and the flesh is opaque and flakes easily at its thickest point. Check from 7 minutes for thin fillets. If your basket cannot hold all four with space around them, cook two batches and add 10 minutes to the total.
- While the fish cooks, bring the ginger mixture to a simmer on the hob. Bubble for 2–3 minutes until slightly syrupy and just able to coat the back of a spoon. Pour into a small bowl and keep warm; this clean sauce has not touched raw fish.
- Rinse the saucepan, add enough fresh water to cover the vegetables and bring to the boil. The broccoli needs 4–5 minutes and the edamame needs its full packet cooking time: start whichever takes longer, then add the other so they finish together. Add the grated carrot for the final minute and drain thoroughly; the broccoli stalk should be tender to a knife and the beans hot throughout.
- Heat the rice pouch according to its instructions. Tip the hot rice into the drained vegetables and fold through the sesame oil. Taste before adding salt, as the ginger sauce supplies most of the seasoning.
- Spoon the vegetable rice into two shallow bowls and settle the mackerel over it, skin-side up. Spoon the warm ginger sauce around the fish so the skin stays crisp. Drain the cucumber and tuck it loosely among the rice, allowing the ingredients to overlap naturally. Serve straight away.
Per serving
- kcal
- 740
- protein
- 46.2g
- fibre
- 7.9g
- carbs
- 66.3g
- fat
- 33g
Cook this in Chop it
This recipe is in the Chop it library. Get the app, search for it by name and add it to your week, then shop for everything in one list.