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Miso Mackerel Green Box

Serves 4

My Fitness Pal
RECIPE DETAILS
RANGE VITALITY
GROUP SALADS
SERVES 4

INGREDIENTS

Marinade
miso paste
30g
soy sauce, reduced salt
10g
orange juice (freshly squeezed)
40g
garlic cloves, crushed
2
honey
10g
mackerel fillets (fresh) (120g cooked)
4 x 150g
Dressing
rice vinegar
80g
sesame oil
20g
Main Salad
cucumber, peeled and deseeded (200g prepped weight)
300g
brown rice (cooked weight)
450g
edamame beans, lightly boiled
200g
Garnish
sesame seeds, lightly toasted
10g
watercress leaves
75g

METHOD

Preheat oven to 180C.
Cook the rice and allow to cool.
Make the dressing.
Cut the cucumber on the bias, place in a bowl and pour over half the dressing, marinade for 30 mins.
Line a baking tray with parchment and place the fish skin side down.
Whisk the miso paste, soy sauce, orange juice, garlic and honey and spread over the mackerel fillets.
Bake the fish for 8-10 minutes, till firm to the touch. Turn over and blow torch till lightly charred. Cool.
Assemble and place the dressing in a 1oz pot.

KEY NUTRIENTS

Nutrient
Per 100g
% RNI
Per 403g
% RNI
Energy kJ
490
5%
1975
23%
Energy kcal
117
5%
469
23%
3.5g
5%
14.1g
20%
0.5g
2%
2.2g
11%
1.3g
1%
5.1g
5%
0.39g
6%
1.58g
26%
Protein
10.8g
-
43.5g
-
Carbohydrates
10.1g
-
40.9g
-

Reference: Intake of an Average Adult (8400kJ/2000kcal)

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Disclaimer: Some of the food pictures on this website are a representation the actual dish, so if you have any particular allergy issues then please see the allergen list provided with the recipe, or enquire at the point of of purchase.

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