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.
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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.
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
Tried this recipe?Let us know how it was!