Tasty, healthy and abundant in omega-3 fatty acids and vitamins, this simple fish dish is a weekday wonder.
Serves 2
Prep Time: 10 minutes
Cook Time: 10 minutes
Ingredients
1 small bunch of asparagus
a handful of sugar snap peas
2 heads of bok choy
1 tsp sesame oil
1 tsp sesame seeds
2 fresh mackerel fillets
3 tbsps dark soy sauce
1 tbsp rice wine vinegar
2 tbsp caster sugar
a 2cm piece of ginger, finely minced
1 garlic clove, thinly sliced
1 packet of pre-cooked brown or wholegrain rice
salt and pepper to taste
Method
Preheat the oven to 200°C.
Toss the vegetables with the sesame oil, half the sesame seeds and a pinch of salt and pepper and lay them out evenly in a roasting tin.
Gently score the skin of the mackerel and place the fillets skin-side up on top of the vegetables. Sprinkle with the remaining sesame seeds on top of the fish. Cook on the top shelf of the oven for 7 minutes.
Meanwhile, combine the soy, vinegar, sugar, ginger and garlic in a small bowl.
Pour the sauce over the mackerel and veg and return the tray to the oven for a further 3 minutes.
Heat the rice following pack instructions and serve.
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