SOY‑GINGER GLAZED MACKEREL WITH EGG NOODLES & STIR‑FRIED BOK CHOY/SPINACH
Rich mackerel glazed with a soy‑ginger sauce, paired with warm egg noodles and crisp bok choy for an umami‑packed meal in under 30 minutes.
INGREDIENTS
• 4 mackerel fillets (600 g / 1.3 lb)
• 3 tbsp soy sauce (45 ml)
• 1 tbsp mirin or rice wine (15 ml)
• 1 tbsp honey or maple syrup (15 ml)
• 1 tsp grated ginger (5 g)
• 250 g regular egg noodles/ use 2 minite noodles as an cheaper option (9 oz)
• 300 g baby bok choy or spinach as an alternative halved (10.5 oz)
• 1 tbsp sesame oil (15 ml)
• 1 tsp sesame seeds (5 g)
• Spring onions for garnish
STEP-BY-STEP COOKING INSTRUCTIONS
1. Whisk soy sauce, mirin, honey, and ginger to make glaze.
2. Cook soba noodles according to package, drain and toss with a little sesame oil.
3. Heat a nonstick pan, sear mackerel skin‑side down 3–4 minutes, brush with glaze and cook 2–3 minutes more until cooked through.
4. Stir‑fry bok choy in sesame oil for 2–3 minutes until tender‑crisp; season with a splash of soy.
5. Plate soba noodles, top with glazed mackerel and bok choy, sprinkle sesame seeds and spring onions.
HELPFUL COOKING TIPS
1. Score mackerel skin lightly to prevent curling while cooking.
2. Use low‑sodium soy sauce to control saltiness.
3. Glaze the fish near the end to avoid burning the sugars.
4. Rinse egg noodles in cold water after cooking to stop them sticking.
5. Add a splash of rice vinegar to bok choy for brightness.
6. Variation: swap mackerel for hake or trout; add shredded carrot to the noodles for color.
PREP & COOKING TIMES
• Prep Time: 8 minutes
• Cook Time: 18 minutes
• Total Time: 26 minutes
NUTRITIONAL INFORMATION (PER SERVING, 4 SERVINGS)
• Calories: ~520 kcal
• Protein: 34 g
• Carbohydrates: 48 g
• Fat: 18 g
• Fiber: 4 g
DIETARY TAGS
• Asian‑inspired
• Quick weeknight meal
• Umami‑rich
ALLERGEN INFORMATION
• Contains fish (mackerel)
• Contains soy (soy sauce)
• Contains gluten if using wheat soba — use 100% buckwheat soba for gluten‑free