mackerel fillets on a bed of rainbow salad and noodles

Hoisin mackerel with crunchy rainbow salad and noodles

Hoisin mackerel with crunchy rainbow salad and noodles

mackerel fillets on a bed of rainbow salad and noodles

Disclosure: This recipe was sponsored by Love Seafood. All words, images and opinions are my own.

When we first moved back to Devon from London 9 years ago, one of the things that we were excited about was being nearer to the coast to be able to buy fresh seafood. I grew up by the sea, and we would have fresh fish every week from our local fishmonger.

There are so many benefits to eating seafood as part of a healthy diet, here are some of the top benefits:

 

  • Naturally lean: Seafood is a fantastically lean source of protein- no need to trim away excess fat!
  • A great source of omega- 3: We have all heard of omega- 3, but what is it, and why is it important? DHA is an omega-3 fat which is important for maintaining normal brain function- oily fish such as mackerel is full of it! The other type of omega-3 fat, EPA works with DHA to help protect the heart and blood vessels from disease.
  • Fight fatigue: There are B vitamins (such as B3, B6 and B12) in most types of seafood, and these can help to reduce fatigue.
  • Quick to cook: Most types of seafood are super quick to cook and so perfect for quick meals on a busy day!

There are SO many more benefits to discover, you can find out about even more by visiting the Love Seafood website.

I have created an easy, affordable, healthy and family friendly dish in partnership with Love Seafood.

One of my favourite varieties of fish is mackerel, both fresh and smoked. It has a fantastic taste and consistency, and is great value for money. In this dish, I have taken simple mackerel fillets, which are readily available from most fishmongers and supermarkets, and paired them with lip smacking Hoisin sauce, a crunchy rainbow salad, and noodles.

This is a great dish for the whole family- my children love the taste of Hoisin, and if any fussier members or small children won’t try the crunchy salad, then simply mix some ribbons of carrot in with the noodles to serve with the fish.

Find the full recipe below, and to find more delicious and healthy seafood recipes, head over to the Love Seafood website where you will find all sorts of tasty ideas!

 
Fresh mackerel fillets

Hoisin mackerel with crunchy rainbow salad and noodles

Serves: 4

Prep time: 10 minutes

Cook time: 5 minutes

Ingredients:

4 fresh mackerel fillets, all bones removed  

4 teaspoons hoisin sauce

¼ teaspoon sunflower or rapeseed oil

4 nests fine egg noodles

Fresh coriander

For the rainbow salad:

¼ red cabbage, very thinly sliced

4 carrots, peeled and grated or julienned

2 sweet peppers (orange and yellow), deseeded and thinly sliced

Handful fresh coriander leaves, chopped

4 spring onions, finely sliced

1 lime, juiced

2 tablespoons light soy sauce

Method:

  1. Prepare the salad by mixing up all of the sliced vegetables and dressing them with the soy sauce and lime juice.
  2. Prepare the mackerel by making sure the fillets are free of any bones, and spreading a teaspoon of hoisin sauce over the top of each fillet.
  3. Pop the noodles into a pan of boiling water to cook for the suggested cooking time on the packet.
  4. Add the oil into a non-stick frying pan and use a brush or small piece of greaseproof paper to spread it over the bottom of the pan.
  5. Turn the heat up high to get the pan hot, and then carefully lay the fillets in the pan, skin down. Turn the heat down a fraction and fry them for 2-4 minutes (depending on how thick the fiiletsfilets are.) If they start to curl up while cooking, use a spatula to press them down flat. The skin should be crisping up and the fish cooked through. Turn off the heat and flip the fillets over to allow them to gently cook on the top side for a minute or so in the residual heat of the pan.
  6. Drain the noodles and divide into bowls, add the crunchy salad onto the noodles, and then top with the hoisin mackerel fillets.
  7. Garnish with some fresh coriander and serve

Note: If feeding fussy children, simply add some ribboned carrot onto the noodles and then place the mackerel on top.