Teriyaki mackerel with Asian veg & noodles
4 fillet(s), medium
Thin Teriyaki Sauce
Reduced Salt Soy Sauce
Calorie controlled cooking spray
1 inch slice(s), peeled and grated
1 clove(s), crushed
Stir fry mixed vegetables
Egg Noodles, fresh
300 g, prepared as instructed
20 g, chopped
1 medium, cut into wedges
- Put the mackerel fillets in a shallow bowl, skin-side up. Mix the teriyaki marinade and soy sauce together and pour over the fish. Leave to marinate while you prepare the rest of the dish.
- Heat a large nonstick frying pan over a medium-high heat and mist with cooking spray. Add the ginger and garlic and cook for 1 minute, then add the stir-fry vegetables. Increase the heat to high and cook for 5 minutes, stirring frequently, until the veg has softened. Add the noodles and cook for a further 1-2 minutes, until warmed through. Tip the noodle mixture into a large bowl, set aside and keep warm while you cook the mackerel.
- Wipe the same pan clean, mist with cooking spray and place over a medium-high heat. Once hot, add the mackerel fillets and cook, skin-side down, for 3 minutes, then flip over and cook for a further minute, until they are cooked through. Add the remaining marinade from the bowl to the pan and heat gently.
- Divide the noodles between four plates. Top each with a mackerel fillet and drizzle over the marinade from the frying pan. Garnish with the coriander and lime wedges.