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Traybaked teriyaki mackerel with greens
Serves 2 | prep 10 mins | total time
Traybaked teriyaki mackerel with greens
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Serves 2 | prep 10 mins | total time
Fresh green veg and mackerel pair really well with Asian flavours in this quick and easy midweek meal for two
Rate
Nutritional information (per serving)
Calories
521Kcal
Fat
23gr
Saturates
5gr
Carbs
51gr
Sugars
21gr
Fibre
5gr
Protein
25gr
Salt
2.6gr
Ingredients
- 1 x 200g mixed pack asparagus, sugar snaps and Tenderstem broccoli
- 1 tsp sesame oil
- 1 tsp sesame seeds
- 1 x 180g pack fresh mackerel fillets
- 3 tbsp reduced-salt dark soy sauce
- 1 tbsp cider vinegar or rice wine vinegar
- 2 tbsp caster sugar
- 2cm piece root ginger, finely sliced or ½ tsp ground ginger
- 1 garlic clove, sliced
- 1 x 250g pouch pre-cooked brown rice
Step by step
- Preheat the oven to 220°C, fan 200°C, gas 7. Toss the vegetables with the sesame oil, most of the sesame seeds and some seasoning and spread out in a roasting tin. Cut a few slashes through the skin of the mackerel and place among the veg, skin-side up. Sprinkle with the rest of the sesame seeds and roast at the top of the oven for 7 minutes.
- Meanwhile, combine the soy, vinegar, sugar, ginger and garlic in a small bowl. Pour over the mackerel and veg and return to the oven for 3 minutes. Heat the brown rice following pack instructions and serve with the mackerel and vegetables.