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Mackerel And Noodle Salad Traybake

In order to make this recipe gluten free, use gluten free soy sauce. Mackerel is still an inexpensive fish and using just one fillet per person keeps the cost down to under £10. It’s still a filling dish with the noodles and vegetables.

200 g rice noodles, cooked and refreshed in cold water and drained

1 head broccoli (approx 300g), cut into florets

8 spring onions, sliced

4 tbsp light soy sauce

2 tbsp honey

1 tbsp sesame oil

1 red chilli, finely chopped

100 g frozen peas, blanched in boiling water for a minute

4 mackerel fillets, pin boned

Coriander and sesame seeds to serve

Mackerel and noodle salad traybake ready to serve

Preheat the oven to 200c fan.

On a baking tray add the broccoli and half the onions, 100ml of water and roast for 15 minutes until the broccoli is softened.

Meanwhile whisk the soy sauce, honey, sesame oil or seeds and chilli in a bowl and set aside.

Add the peas, remaining onions, cooked noodles. Using tongs, mix everything together and pour over half the whisked sauce to coat. Return to the oven for 5 minutes.

Sit the fish fillets on the noodles, drizzle with the remaining sauce and roast for a further 5 minutes until the fish is cooked through. Sprinkle with sesame seeds if you have them and coriander leaves. Serve in the tray for everyone to help themselves.

Mackerel and noodle salad traybake

Mackerel & Noodle Traybake

Jules
In order to make this recipe gluten free, use gluten free soy sauce. Mackerel is still an inexpensive fish and using just one fillet per person keeps the cost down to under £10. It's still a filling dish with the noodles and vegetables.
5 from 1 vote
Prep Time 10 mins
Cook Time 25 mins
Course Main Course
Cuisine Asian
Servings 4 people
Calories 670.2 kcal

Ingredients
  

  • 200 g rice noodles cooked, refreshed in cold water and drained
  • 1 head broccoli (approx 300g) cut into florets
  • 8 spring onions sliced
  • 4 tbsp light soy sauce or gluten free soy sauce
  • 2 tbsp honey
  • 1 tbsp sesame oil
  • 1 red chilli finely chopped
  • 100 g frozen peas blanched for 1 minuted and drained
  • 4 mackerel fillets pin boned
  • coriander & sesame seeds to serve

Instructions
 

  • Preheat the oven to 200c fan.
  • On a baking tray add the broccoli and half the onions, 100ml of water and roast for 15 minutes until the broccoli is softened.
  • Meanwhile whisk the soy sauce, honey, sesame oil or seeds and chilli in a bowl and set aside.
  • Add the peas, remaining onions, cooked noodles. Using tongs, mix everything together and pour over half the whisked sauce to coat. Return to the oven for 5 minutes.
  • Sit the fish fillets on the noodles, drizzle with the remaining sauce and roast for a further 5 minutes until the fish is cooked through. Sprinkle with sesame seeds if you have them and coriander leaves. Serve in the tray for everyone to help themselves.
    Mackerel and noodle salad traybake ready to serve

Nutrition

Calories: 670.2kcalCarbohydrates: 62.7gProtein: 53gFat: 22.1gSaturated Fat: 5.8gPolyunsaturated Fat: 6.1gMonounsaturated Fat: 7.5gCholesterol: 105.8mgSodium: 1335.8mgPotassium: 1373.2mgFiber: 5.1gSugar: 12.9gVitamin A: 1144.4IUVitamin C: 102.1mgCalcium: 125.4mgIron: 4.8mg
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