Miso-Glazed Mackerel with Sesame Bok Choy
3. stu 2025.
Looking for a meal that's quick, incredibly flavorful, and packed with nutrients without breaking the bank? You've found it. This Miso-Glazed Mackerel with Sesame Bok Choy is a testament to how simple ingredients can create an elegant, restaurant-quality dish right in your own kitchen.
The magic lies in the balance of flavors and textures. We have the rich, oily mackerel, a fantastic source of omega-3s, perfectly complemented by a savory, umami-rich miso glaze. Paired with tender-crisp bok choy stir-fried with fragrant garlic and ginger, it's a complete meal that satisfies on every level. Best of all, it comes together in under 30 minutes, making it perfect for a busy weeknight.
Ingredients
- 2 mackerel fillets (approx. 300g total)
- 300g bok choy
- 30g white miso paste
- 15ml soy sauce (low sodium)
- 15ml rice vinegar
- 10ml sesame oil
- 2 cloves garlic, minced
- 1 small piece of ginger (2cm), grated
- 15ml olive oil
- Toasted sesame seeds for garnish
- Black pepper to taste
Instructions
- Pat the mackerel fillets dry with a paper towel. In a small bowl, whisk together the miso paste, soy sauce, and rice vinegar to create a smooth glaze.
- Brush the miso glaze evenly over the flesh-side of the mackerel fillets. Let them marinate for at least 10 minutes while you prepare the vegetables.
- Heat the olive oil in a non-stick skillet over medium-high heat. Place the mackerel fillets skin-side down and cook for 3-4 minutes until the skin is crisp and golden.
- Flip the fillets carefully and cook for another 2-3 minutes until the fish is opaque and cooked through. Remove from the pan and set aside.
- In the same pan, reduce the heat to medium and add the sesame oil. Sauté the minced garlic and grated ginger for 30 seconds until fragrant.
- Add the bok choy to the pan (halved or quartered is fine). Stir-fry for 2-4 minutes until the leaves are just wilted but the stems remain crisp. Season with a pinch of black pepper.
- To serve, plate the sesame bok choy and top with a miso-glazed mackerel fillet. Garnish with toasted sesame seeds and enjoy immediately.
Tips & Substitutions
- Fish Alternatives: If mackerel isn't available, this glaze works beautifully with salmon, cod, or even firm tofu for a vegetarian option. Adjust cooking times accordingly.
- Veggie Variety: No bok choy? Try this with broccolini, tenderstem broccoli, or spinach. The garlic-ginger sesame dressing is versatile!
- Add a Kick: For a touch of heat, whisk a teaspoon of sriracha or a pinch of red pepper flakes into the miso glaze before marinating the fish.
Nutrition Information
Approximate values per serving:
Calories: 980 | Fat: 62g | Carbs: 18g | Fiber: 7g | Protein: 75g
Related Recipe
See the original recipe: "Miso-Glazed Mackerel with Sesame Bok Choy"This dish proves that healthy eating can be exciting and delicious. Give this simple yet elegant Miso-Glazed Mackerel a try and elevate your weeknight dinner game. Don't forget to share your creation and tag us!
