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Mackerel stir-fry recipe

5 ratings

If you're trying to get more fish into your diet, try this wallet-friendly mackerel stir-fry recipe. Ready in just 25 mins, top gingery noodles and veg with a crispy mackerel fillet for a speedy midweek dinner idea. See method

Serves 4
5 mins to prepare and 20 mins to cook
591 calories / serving
Dairy-free

Ingredients

2 tbsp vegetable oil
4 mackerel fillets
4 nests fine egg noodles
30g ginger, peeled and finely chopped
2 garlic cloves, sliced
320g vegetable stir-fry mix
3 tbsp light soy sauce, plus more to serve
15g fresh coriander, leaves picked

If you haven't got any egg noodles, try using pasta like spaghetti instead

Each serving contains

Energy
2470kj
591kcal 30%
Fat
32g 46%
Saturates
8g 39%
Sugars
7g 8%
Salt
2.2g 36%

of the reference intake
Carbohydrate 43.8g Protein 28.9g Fibre 4.9g

Method

Heat 1 tbsp oil in a nonstick frying pan over a medium-high heat. Pat the mackerel fillets dry with kitchen paper and fry skin-side down for 5 mins. Flip carefully with a spatula and cook for another 2-3 mins until cooked through and the fish is flaky. Transfer to a plate and keep warm.
Cook the noodles in boiling salted water for 2-3 mins until tender. Rinse under cold water and drain well.
Meanwhile, heat 1 tbsp oil in a wok or frying pan over a high heat. Add the ginger and garlic, then fry for 1 min until fragrant. Tip in the veg mix and fry for 4-5 mins, stirring continually, until cooked but still with a little bite. Toss in the cooked noodles and soy sauce. Mix well until everything is coated, then divide between bowls. Serve with the mackerel on top, scattered with the coriander leaves. Serve with more soy sauce if you like.

See more Mackerel recipes