Grilled mackerel with sweet soy glaze

Gluten Free
Low Fod Map
Health score
44%
Grilled mackerel with sweet soy glaze
25 min.
2
717kcal

Suggestions


Escape to a vibrant dining experience with our Grilled Mackerel with Sweet Soy Glaze. This dish not only tantalizes your taste buds but also aligns with gluten-free and low FODMAP dietary needs, making it a perfect choice for a variety of meal plans. In just 25 minutes, you can whip up a nourishing and sophisticated main course that’s ideal for lunch or dinner.

Imagine biting into perfectly grilled mackerel fillets, with their rich, omega-3-packed flesh, harmoniously complemented by a sweet soy glaze that balances the fish’s natural flavors. The zingy brightness of lime juice and zest, paired with the warm spice of ginger and a hint of heat from fresh chili, brings out a fresh, exciting taste profile in every bite.

This dish is not just about flavor; it’s also a feast for the eyes. The vibrant green of steamed baby bok choi adds both a pop of color and nutritious crunch to your plate, while the drizzle of glossy glaze makes it all come together. Whether you're looking to impress guests or simply enjoy a nutritious meal at home, Grilled Mackerel with Sweet Soy Glaze is bound to become a favorite in your culinary repertoire. Get ready to delight your senses and savor every moment!

Ingredients

  • fillet mackerel whole (use our step-by-step guide if filleting from )
  •  lime zest 
  • tbsp olive oil extra virgin extra-virgin
  • servings butter for greasing
  • servings baby bok choy steamed
  • tbsp soya sauce 
  •  to 5 chilies red deseeded cut into matchsticks
  •  juice of lime 
  • piece ginger grated
  • tbsp muscovado sugar 

Equipment

  • frying pan
  • baking pan
  • grill

Directions

  1. Score the mackerel fillets a couple of times on the skin, then lay them in a shallow dish.
  2. Sprinkle with the lime zest and juice, and leave to marinate for 5-10 mins.
  3. Place all of the sauce ingredients in a small pan with a splash of water and gradually bring to a simmer. Cook for 5 mins to thicken slightly, then remove from the heat and set aside.
  4. Turn the grill to its highest setting and place the mackerel on a greased baking tray, skin side up.
  5. Sprinkle the fillets with the olive oil and some sea salt, then grill for 5 mins until the flesh is opaque and cooked through.
  6. Divide bok choi between plates, lay 2 mackerel fillets on top, drizzle with the sauce and serve with a wedge of lime.

Nutrition Facts

Calories717kcal
Protein40.13%
Fat48.46%
Carbs11.41%

Properties

Glycemic Index
78.5
Glycemic Load
1.78
Inflammation Score
-8
Nutrition Score
40.389565136122%

Flavonoids

Eriodictyol
0.33mg
Hesperetin
15.75mg
Naringenin
1.2mg
Apigenin
0.01mg
Luteolin
0.01mg
Quercetin
0.21mg

Nutrients percent of daily need

Calories:717.06kcal
35.85%
Fat:38.1g
58.62%
Saturated Fat:11.2g
70.02%
Carbohydrates:20.18g
6.73%
Net Carbohydrates:18.62g
6.77%
Sugar:14.03g
15.59%
Cholesterol:170.55mg
56.85%
Sodium:1337.63mg
58.16%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:70.98g
141.96%
Vitamin B12:14.97µg
249.47%
Vitamin D:30.94µg
206.27%
Selenium:124.72µg
178.18%
Vitamin B3:29.41mg
147.04%
Vitamin B2:1.49mg
87.64%
Vitamin C:54.01mg
65.46%
Vitamin B6:1.3mg
65.13%
Phosphorus:469.08mg
46.91%
Potassium:1574.48mg
44.99%
Vitamin E:4.8mg
31.97%
Magnesium:113.47mg
28.37%
Vitamin B1:0.42mg
27.94%
Iron:4.97mg
27.62%
Copper:0.41mg
20.44%
Zinc:2.48mg
16.55%
Vitamin B5:1.31mg
13.07%
Vitamin A:618.7IU
12.37%
Calcium:111mg
11.1%
Manganese:0.2mg
10.2%
Vitamin K:8.35µg
7.95%
Fiber:1.56g
6.24%
Folate:20.05µg
5.01%