Teriyaki mackerel with tangy cucumber salad

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Teriyaki mackerel with tangy cucumber salad
20 min.
2
500kcal

Suggestions


Are you ready to elevate your culinary experience in just 20 minutes? Discover the vibrant flavors of Teriyaki Mackerel with Tangy Cucumber Salad—a dish that not only tantalizes your taste buds but also offers a superb health score of 100! Perfect for both lunch and dinner, this gluten-free and dairy-free delight comes packed with nutrients, making it a great choice for health-conscious diners.

This recipe showcases succulent mackerel fillets, marinated in a rich teriyaki sauce that infuses them with a mouthwatering sweetness, complemented by the freshness of a tangy cucumber salad. With the crunch of beansprouts and the vibrant bite of spring onions, this salad is a refreshing accompaniment that balances the richness of the fish beautifully.

What's more, the meal is incredibly straightforward. Ready in less than half an hour, it’s the perfect solution for busy weeknights or a quick weekend lunch. Each serving is filled with wholesome ingredients besides the protein-packed mackerel, including baby spinach and fluffy basmati rice, making it a well-rounded dish that satisfies both your hunger and your nutritional needs. Indulge in this deliciously healthy recipe and impress your family or guests with your culinary skills!

Ingredients

  • fillet mackerel 
  • tbsp teriyaki sauce 
  • bunch spring onion finely sliced
  • 100 rice 
  • 0.5  cucumber halved deseeded sliced
  • 50 baby spinach 
  • 85 bean sprouts 
  • tsp sugar 
  • tbsp citrus champagne vinegar 

Equipment

  • frying pan

Directions

  1. Put the mackerel into a shallow dish, splash over the marinade and scatter with half the spring onions. Set aside.
  2. Put the rice into a pan, cover with a fingertip of water, season with salt, then bring to the boil. Turn down heat, stir, then cover and simmer for 10 mins until all of the water has disappeared. Take off the heat, cover and leave to steam for 5 mins.
  3. Mix the cucumber with the remaining onions, spinach leaves and beansprouts. Stir together the sugar and vinegar with some seasoning. Lift the fish out of the marinade and put onto 2 plates.
  4. Drizzle with more marinade from the dish, if you like. Spoon the rice alongside, then toss the salad with the dressing and serve.

Nutrition Facts

Calories500kcal
Protein33.53%
Fat25.95%
Carbs40.52%

Properties

Glycemic Index
105.14
Glycemic Load
25.99
Inflammation Score
-9
Nutrition Score
41.002608589504%

Flavonoids

Luteolin
0.19mg
Kaempferol
1.9mg
Myricetin
0.09mg
Quercetin
2.34mg

Nutrients percent of daily need

Calories:499.95kcal
25%
Fat:14.07g
21.64%
Saturated Fat:3.96g
24.74%
Carbohydrates:49.42g
16.47%
Net Carbohydrates:46.61g
16.95%
Sugar:6.6g
7.33%
Cholesterol:79.9mg
26.63%
Sodium:519.74mg
22.6%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:40.89g
81.78%
Vitamin K:165.24µg
157.37%
Vitamin B12:7.48µg
124.67%
Vitamin D:15.47µg
103.13%
Selenium:70.36µg
100.52%
Vitamin B3:15.65mg
78.24%
Vitamin A:2632.22IU
52.64%
Vitamin B2:0.88mg
51.48%
Manganese:0.95mg
47.56%
Vitamin B6:0.78mg
39.19%
Phosphorus:339.85mg
33.98%
Potassium:1108.84mg
31.68%
Magnesium:105.96mg
26.49%
Folate:100.72µg
25.18%
Vitamin C:20.73mg
25.13%
Copper:0.44mg
22.17%
Iron:3.97mg
22.04%
Vitamin B1:0.31mg
20.76%
Vitamin E:2.39mg
15.96%
Zinc:2.18mg
14.51%
Vitamin B5:1.43mg
14.29%
Fiber:2.81g
11.24%
Calcium:105.23mg
10.52%