Photo of Teriyaki mackerel with Asian veg & noodles by WW

Teriyaki mackerel with Asian veg & noodles

13
4
4
SmartPoints® value per serving
Total Time
20 min
Prep
5 min
Cook
15 min
Serves
4
Difficulty
Easy
Oily fish is the perfect match for rich flavours

Ingredients

Mackerel, raw

4 fillet(s), medium

Thin Teriyaki Sauce

3 tablespoons

Reduced Salt Soy Sauce

1 tablespoons

Calorie controlled cooking spray

8 spray(s)

Root Ginger

1 inch slice(s), peeled and grated

Garlic

1 clove(s), crushed

Stir fry mixed vegetables

570 g

Egg Noodles, fresh

300 g, prepared as instructed

Coriander, fresh

20 g, chopped

Lime(s)

1 medium, cut into wedges

Instructions

  1. 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.
  2. 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.
  3. 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.
  4. 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.

Notes

This teriyaki marinade will work on other fish such as salmon, or even chicken too