Grilled Mackerel with Bean Sprout Salad and Ginger-Soy Glaze
Prep
20 mins
Cook
12 mins
Servings
4
Difficulty
Easy
This is one of my favorite weeknight dinners because it comes together in under thirty minutes and tastes restaurant quality. Mackerel is an incredible source of omega 3 fatty acids, which are wonderful for your heart and brain health. The crispy exterior of grilled mackerel pairs beautifully with the fresh, crunchy bean sprout salad, while the ginger soy glaze brings everything together with a perfect balance of savory, tangy, and slightly sweet notes. Best of all, most of these ingredients are pantry staples, so you likely have them on hand already. This dish proves that healthy eating doesn't have to be complicated or time consuming.
Ella x
Ingredients
- 4mackerel fillets(skin-on, about 150g each)
- 710 mlbean sprouts(fresh, rinsed and drained)
- 3 tablespoonssoy sauce
- 2 tablespoonsfresh ginger(minced)
- 3 tablespoonssesame oil
- 2 tablespoonsrice vinegar
- 1lime(juiced)
- 3garlic cloves(minced)
- 1 tablespoonhoney
- 2green onions(thinly sliced)
- 2 tablespoonssesame seeds(toasted)
- 2 tablespoonsolive oil
- 1 teaspoonsea salt
- ½ teaspoonblack pepper
Detail level
Instructions
- 1
Combine soy sauce, minced ginger, honey, and minced garlic in a small bowl to create the glaze. Set aside.
Tip: Make the glaze ahead of time so flavors can meld together.
- 2
Pat the mackerel fillets dry with paper towels and brush both sides lightly with olive oil. Season with sea salt and black pepper.
Tip: Drying the fish helps it develop a better sear and prevents sticking on the grill.
- 3
Preheat your grill to medium-high heat (around 200°C). Lightly oil the grill grates to prevent sticking.
Tip: If using a stovetop grill pan, heat it over medium-high heat for about 3 minutes.
- 4
Place mackerel fillets skin-side down on the grill and cook for 5-6 minutes without moving them, allowing the skin to crisp.
Tip: Resist the urge to flip too early—let the skin char slightly for extra flavor and texture.
- 5
Carefully flip the fillets and brush the top side generously with the ginger-soy glaze. Cook for another 4-5 minutes until the flesh is opaque and flakes easily.
Tip: The glaze will caramelize slightly, creating a beautiful glossy coating.
- 6
While the fish cooks, prepare the bean sprout salad by combining fresh bean sprouts, rice vinegar, sesame oil, and lime juice in a large bowl. Toss gently to coat.
Tip: Keep the bean sprout salad crisp by dressing it just before serving.
- 7
Remove the mackerel from the grill and transfer to a serving platter. Top with remaining glaze if desired.
Tip: Let the fish rest for 2 minutes before serving to retain moisture.
- 8
Distribute the bean sprout salad among four plates, top each with a grilled mackerel fillet, and garnish with sliced green onions and toasted sesame seeds.
Tip: Serve immediately while the fish is warm and the bean sprouts are still crisp.
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