Miso Marinated Grilled Mackerel with Soba Noodles

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Miso Marinated Grilled Mackerel with Soba Noodles

Miso Marinated Grilled Mackerel with Soba Noodles

This Japanese inspired speedy supper makes the most of this gorgeous fish; mackerel is delicious and extremely healthy, containing essential omega-3 fatty acids.

Ingredients

Serves 4

½ tbsp sesame oil 1 tbsp rice wine vinegar ½ tbsp white wine vinegar
120ml white miso
50ml sweet sake
50ml mirin (rice wine)
50g caster sugar
8 mackerel fillets
Sunflower oil, for brushing

For the noodles
2 bundles of soba noodles
1 tbsp sunflower oil
½ tbsp sesame seeds
4 spring onions
1 tbsp pickled ginger
¼ bunch of coriander
30ml light soy sauce

Instructions

  1. Put the miso, sake, mirin and sugar in a bowl and stir to encourage the sugar to dissolve, so the paste is smooth.
  2. Using kitchen tweezers, pin-bone the mackerel fillets. Transfer the marinade to a plastic food bag, add the mackerel and gently work the marinade around the fillets to coat them evenly. Leave to marinate in the fridge for 2–3 hours, or ideally overnight.
  3. Bring a large saucepan of water to the boil over a medium to high heat and add the noodles. Return to the boil, lower the heat and simmer for 3–4 minutes until just tender. If the water threatens to bubble over, add a splash of cold water and it will subside. Drain and refresh under cold running water. Drain again thoroughly and place in a bowl, adding 1 tsp oil to prevent them from sticking together.
  4. Toast the sesame seeds in a frying pan over a low to medium heat for 2–3 minutes, then tip into the noodles. Trim, peel and finely slice the spring onions on the diagonal and shred the pickled ginger. Pick the leaves off the coriander stalks (you need about 2 tbsp) and set aside.
  5. Mix together the soy sauce, sunflower and sesame oils, and both wine vinegars, then add the spring onions and ginger. Taste and adjust the seasoning. Heat the grill to its highest setting.
  6. Remove the mackerel fillets from the marinade and place skin side up on an oiled, lipped baking tray. Brush the fillets with oil and grill for 4–6 minutes, depending on thickness, until the fish is cooked and opaque and the skin is blistering and browning. Remove from the grill and set aside to rest for 2 minutes.
  7. Stir the dressing and most of the coriander through the noodles. Divide between 4 plates, top with the mackerel fillets and finish with a few coriander leaves.

Any oily or white fish fillets can be substituted for the mackerel.

Our Everyday Eating classes aim to introduce you to the basics of nutrition by teaching you how to create deliciously nourishing dishes. To learn more, follow the links below. 

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