Ingredientes

• 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

Instruções

1. 1.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.
2. 2.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.
3. 3.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.
4. 4.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.
5. 5.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.
6. 6.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.
7. 7.To serve, plate the sesame bok choy and top with a miso-glazed mackerel fillet. Garnish with toasted sesame seeds.

Informações Nutricionais

Porque esta receita