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Mackerel with caramelised onions & wilted pak choi
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Mackerel with caramelised onions & wilted pak choi
- Preparation time: 10 minutes
- Cooking time: 30 minutes
-
Total time:
40 minutes
Serves: 4
Ingredients
3 tsp wok oil
3 medium onions, thinly sliced
25g piece ginger, peeled and grated
2 cloves garlic, thinly sliced
380g pack frozen mackerel fillets
½-1 tsp Chinese five spice powder
300g pack Singapore rice noodles
235g pack green pak choi
¼ x 25g pack coriander, chopped
3 tbsp reduced salt light soy sauce
1 tbsp clear honey
Method
1. Preheat the oven to 220ºC, gas mark 7. Heat 2 tsp of the wok oil in a frying pan and fry the onions for 5-6 minutes, stirring frequently until golden. Stir in the ginger and garlic and turn into a roasting tin. Rub the mackerel all over with the five spice and add to the tin, skin-side up. Bake for 20 minutes, or until cooked through and opaque.
2. Cook the rice noodles according to pack instructions. Cut the leafy ends from the pak choi, then slice the stalks and tear the leaves into pieces. Heat the remaining 1 tsp oil in a frying pan and fry the stalks for 1 minute. Add the leaves and fry briefly, until just beginning to wilt.
3. Transfer the noodles to serving plates and scatter with the coriander. Arrange the mackerel, onions and greens on top. Put the soy sauce, honey and 2 tbsp water in the frying pan and heat until bubbling. Spoon over the mackerel and serve.
Cook’s tip Tatsoi, another Asian green vegetable, is similar in texture and flavour to pak choi and can be used instead. Alternatively, use chard or even finely shredded spring greens as a tasty alternative.
Comments
Nutritional Info
Typical values per serving:
| Energy |
1,794kJ 429kcals |
|---|---|
| Fat | 21g |
| Saturated Fat | 4.2g |
| Carbohydrate | 36g |
| Sugars | 12g |
| Protein | 21g |
| Salt | 1.3g |
| Fibre | 4.5g |
1 of your 5 a day/high in omega 3
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