Roasted Mackerel with Bean Sprout Medley
Prep
20 mins
Cook
25 mins
Servings
4
Difficulty
Easy
Succulent roasted mackerel fillets topped with a vibrant warm bean sprout medley, infused with ginger, garlic, and a touch of sesame oil for a light yet satisfying meal.
Ella x
Ingredients
- 4mackerel fillets(skin-on, about 150g each)
- 300 gmixed bean sprouts(mung bean and lentil sprouts combined)
- 2 tablespoonsfresh ginger(minced)
- 3garlic cloves(minced)
- 3 tablespoonssesame oil
- 2 tablespoonslow-sodium soy sauce
- 1 tablespoonrice vinegar
- 4scallions(sliced into 2-inch pieces)
- 2 tablespoonsfresh cilantro(chopped)
- 1 teaspoonsea salt
- ½ teaspoonblack pepper
- 1lime(cut into wedges)
Detail level
Instructions
- 1
Preheat your oven to 200°C (180°C fan). Pat the mackerel fillets dry with paper towels and place them skin-side up on a lined baking sheet. Drizzle with 1 tablespoon of sesame oil, then season with half the salt and black pepper. Roast for 18-20 minutes until the skin is crispy and flesh flakes easily.
Tip: Pat the fish completely dry to ensure crispier skin.
- 2
While the mackerel roasts, heat the remaining 2 tablespoons of sesame oil in a large wok or skillet over medium-high heat. Add the minced ginger and garlic, stirring constantly for about 1 minute until fragrant.
Tip: Don't let the garlic and ginger brown too much as it will turn bitter.
- 3
Add the bean sprouts to the wok and toss continuously for 3-4 minutes. The sprouts should remain slightly crisp with a light char on the edges.
Tip: Keep the heat high and movement constant to prevent the sprouts from becoming too soft.
- 4
Pour the soy sauce and rice vinegar over the bean sprouts, then add the scallions. Toss everything together for 1-2 minutes until well combined and heated through. Season with the remaining salt and pepper to taste.
Tip: Taste and adjust the seasoning; you can add a splash more vinegar if you prefer extra tanginess.
- 5
Remove the mackerel from the oven and carefully transfer each fillet to a serving plate. Top each mackerel fillet with a generous portion of the bean sprout mixture.
Tip: The residual heat from the fish will slightly wilt the sprouts for the perfect texture.
- 6
Garnish with fresh cilantro and serve immediately with lime wedges on the side for squeezing over the dish.
Tip: The lime brightens all the flavors and cuts through the richness of the mackerel beautifully.
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