Soy Glazed Mackerel with Broccoli Salad

Asian-inspired glazed mackerel served with a smooth garlic potato purée and a zesty blanched broccoli salad.

Healthy Japanese Seafood High Protein Mackerel

Estimated Nutrition

Calories

780.1

kcal / serving

3120.5 kcal total

Carbs

32.1g

per serving

128.4 g total

Fat

60.2g

per serving

240.8 g total

Protein

27.6g

per serving

110.2 g total

Cook Time

minutes

Serves

people

Dietary

Vegetarian Vegan Dairy Free Gluten Free

Ingredients

BakingIngredients

Brown Sugar

to taste

CondimentsSauces

100

White Wine Vinegar

used for cooking garlic

tbsp

tbsp

tbsp

Dairy

for the purée; quantity estimated from average

Fruits

piece

Lemon

juice only

NutsSeeds

cloves

Garlic

for the purée

cloves

Garlic

chopped, for dressing

tsp

Ground Cumin

tbsp

Coriander

chopped fresh

tbsp

Parsley

chopped fresh

OilsFats

175

Olive Oil

for the purée

tbsp

Oil

for frying

2.5

tbsp

Olive Oil

for dressing

Seafood

piece

Mackerel

cleaned, heads removed, cut into belly steaks

Vegetables

500

Potato

peeled and cut into chunks

bunch

Purple Sprouting Broccoli

trimmed

piece

Green Chilli

seeds removed and chopped

piece

Banana Shallot

chopped

Method

Blend or mix dressing ingredients and toss with the cooked broccoli.

Blanch the broccoli in boiling salted water.

Fry fish in oil for 2 minutes per side, basting with remaining marinade.

Coat mackerel in a mixture of soy, mirin, sugar, and lemon juice.

Pass potatoes and boiled garlic through a ricer and incorporate olive oil and cream until smooth.

Boil potatoes for 15 minutes until tender and drain.

Simmer garlic in white wine vinegar until tender, then drain.

Serve mackerel on garlic purée topped with broccoli salad.