Roasted Mackerel with Bean Sprout Medley
Prep
20 mins
Cook
25 mins
Servings
4
Difficulty
Easy
Roasted Mackerel with Bean Sprout Medley is a simple dish combining tender mackerel fillets with a vibrant medley of mixed bean sprouts. The fillets are roasted and served alongside bean sprouts dressed in a flavourful blend of sesame oil, soy sauce, rice vinegar, fresh ginger and garlic, finished with scallions and cilantro. Ready in under an hour with just 20 minutes of preparation, this dish suits those seeking a straightforward, flavourful 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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