Pan Fried Spring Onion and Ginger Mackerel with Sesame Steamed Cabbage and Brown Rice
This is a delicious and balanced meal with plenty of health benefits. The brown rice is a complex carb, high in fibre which helps to regulate blood sugar. The mackerel is a great source of omega 3 and essential fatty acids, needed for skin and brain health. To top it off ginger is an excellent anti-inflammatory with digestive benefits
Ingredients:
1 fresh mackerel or sea bass, ideally filleted
1 bunch spring onions
2 inches grated ginger
1 tbsp coconut oil
1 tbsp tamari sauce (or soya sauce)
2 tsps toasted sesame oil
1 cup brown rice
1/2 sweet pointed cabbage
salt and pepper to taste
toasted sesame seeds
1 small bunch coriander
Method:
RICE
Rinse 1 cup of rice in a sieve until the water runs clear.
Add the water and rice to a medium saucepan
Bring the water to a boil, reduce the heat, cover, and simmer for about 45 minutes, until the rice is tender and has absorbed the water.
Turn off the heat. Let the pot sit, covered, for 10 minutes before removing the lid and fluffing with a fork.
CABBAGE
Roughly chop the cabbage and rinse in a colander
Pre heat a deep frying pan with a lid on a medium heat and add 1 tbsp water
Cook the cabbage for 5 minutes with the lid on. Uncover, add a pinch of salt and pepper, the sesame oil and seeds, stir and cook for a further 2 minutes
MACKEREL
Season the mackerel with a sprinkle of salt and pepper
In a pan heat up the coconut oil and cook the fish skin side down until crispy, about 5 minutes
Turn over and cook the other side, about 2 minutes
Move to a warm plate
Gently fry half of the bunch of spring onions, and ginger
Mix in the tablespoon of tamari
Pour over the fish
Scatter the remaining sliced spring onion and chopped coriander over the fish and serve with wholemeal rice and steamed cabbage.
Tips:
- If you’re not a fan of such oily fish you can use other fish such as sea bass or cod , bear in mind that oily fish like mackerel is particularly high in omega 3 which are essential fatty acids, needed for skin and brain health
- You can add a bit of spice and zest to the dish with a twist of lime or lemon and fresh chopped chilli - bear in mind chilli can be a trigger for hot flushes for some people
- If you don’t have tamari you can use soya sauce instead