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Barbecued soy and gingered mackerel recipe

Barbecued soy and gingered mackerel recipe

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Mackerel fillets get an umami boost with the help of soy sauce and ginger for a light and vibrant barbecue main. Pair with charred pak choi, a zingy lime and coriander dressing and an optional bed of white rice for best results. See method

  • Serves 4
  • 30 mins plus marinating
  • 364 calories / serving
  • Dairy-free

Ingredients

  • 4 mackerel fillets
  • 2 tbsp reduced-salt soy sauce
  • 2cm piece ginger, peeled and finely grated​
  • ½ tbsp vegetable oil
  • 4 pak choi, quartered
  • 3 red chillies
  • 4 spring onions, cut lengthways into strips
  • 2 tbsp rice vinegar
  • 2 limes, 1 juiced, 1 cut into wedges
  • 15g fresh coriander, leaves picked
  • 1 tbsp sesame seeds, toasted (optional)
  • rice, to serve (optional)
If you don't have any spring onions, try using white onions or leeks and adjust the amount accordingly

Each serving contains

  • Energy

    1515kj
    364kcal
    18%
  • Fat

    27g 38%
  • Saturates

    6g 31%
  • Sugars

    4g 4%
  • Salt

    1.1g 19%

of the reference intake
Carbohydrate 5.4g Protein 24.6g Fibre 1.4g

Method

  1. Preheat the barbecue until the coals are glowing and there are no flames, spreading the coals so the heat isn’t too intense. Alternatively, turn your gas barbecue to medium-high.

  2. Meanwhile, slash the skin of each mackerel fillet 3 times using a sharp knife. Mix the soy sauce, ginger and oil in a shallow tray and rub all over the mackerel. Set aside to marinate for at least 15 mins while the barbecue heats up.

  3. Parboil the pak choi for 1 min in a pan of boiling water. Drain and set aside in a colander.

  4. Cook the whole chillies on the barbecue for 5 mins, turning regularly, until charred. Transfer to a small bowl and cover in clingfilm. Set aside for 2 mins, then scrape off the charred skins, halve and deseed. Slice into strips and toss with the spring onions, vinegar and a pinch of salt to make a quick pickle.

  5. Transfer the mackerel to the barbecue and cook, skin-side down, for 2 mins, then turn and cook for another 2 mins (or until cooked through). Transfer to a platter and squeeze over the lime juice.

  6. At the same time, barbecue the pak choi for 5 mins, placing the core towards the centre and turning occasionally until smoky and charred. Transfer to the platter and top with the chilli pickle, coriander leaves and sesame seeds. Serve with the lime wedges for squeezing over, and rice alongside if you like.

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