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Grilled mackerel with teriyaki noodles

Grilled mackerel with teriyaki noodles

You’ll love our quick cooking method for perfectly crisp-skinned fish. Stir fried noodles and home-pickled chillies give this midweek dinner some serious cred. 

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HealthyLow in saturated fat1 of your 5 a day
  • Serves4
  • CourseMain meal
  • Prepare15 mins
  • Cook10 mins
  • Total time25 mins

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Ingredients

  • 50g red chillies
  • 2 tbsp Chinese rice vinegar
  • ¼ tsp salt
  • 180g pack rice noodles
  • 4 mackerel fillets, fresh or frozen and defrosted
  • 1 tbsp Essential Vegetable Oil
  • 1 bunch/es salad onions, finely sliced into matchsticks
  • 300g pack beansprouts
  • 200g pack tatsoi, roughly chopped
  • 4 tbsp Cooks' Ingredients Teriyaki Sauce

Method

  1. Start by pickling the chillies. Deseed them, then finely chop by hand or blitz in a food processor. Mix with the rice vinegar and salt in a small bowl and set aside. Rehydrate the noodles according to pack instructions, then drain, rinse and set aside.

  2. Preheat the grill to high. Grease a foil-lined tray, place the mackerel fillets on top, skin-side up, and season with salt. Grill for 4-5 minutes until the skin is crisp and the flesh is cooked through, opaque and flakes easily with a fork – no need to flip.

  3. Meanwhile, warm the oil in a wok and fry the salad onions, beansprouts and tatsoi for 2 minutes. Add the teriyaki sauce and noodles, then stir fry for 2 minutes more until everything is piping hot.

  4. Divide the noodles between plates, top each with a mackerel fillet and serve with the pickled chillies spooned over and extra on the side.

Cook’s tip

If you prefer white fish to oily, then sea bass fillets are a great alternative and can be cooked in the same way. 

Nutritional

Typical values per serving when made using specific products in recipe

Energy

2,130kJ/ 509kcals

Fat

22.5g

Saturated Fat

4.7g

Carbohydrates

50.5g

Sugars

10.9g

Fibre

5.5g

Protein

23.4g

Salt

1.5g

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