Sesame crusted mackerel fillet with stir fried purple sprouting brocolli
Honey and sesame crusted mackerel fillet served in a bed of stir fried sprouting brocoli with garlic, ginger chilli and a splash of soy sauce.
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10mins
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10mins
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0mn
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Facile ( 2 avis )
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- For the fish
Mackerel fillet(s) : 12 whole - Red chilli(s) : 1 whole
- Honey : 30 g
- Maldon salt : 3 pinch(es)
- White sesame seeds : 15 g
For the garnish(es)
Purple broccoli(s) : 600 g- Garlic clove(s) : 2 whole
- Soy sauce : 3 cl
- Fresh ginger : 30 g
- Sesame oil : 2 cl
- Soya beansprout(s) : 100 g
- Baby spinach leave(s) : 100 g
- Peanut(s) : 50 g
For the garnish(es)
Spring onion(s) : 3 whole- Fresh coriander : 0.25 bunch
- Lime(s) : 1 whole
Preheat the oven to 180'C.
Cut the chillis in half lengthways, remove the seeds and finely dice.
Peel and finely dice the garlic and ginger. Toast the peanuts in the oven for 5 minutes until golden brown and then roughly chop. Finely slice the spring onions. Pick the leaves from the coriander and keep the leaves whole.
Wash the spinach leaves and shake off any excess water.
If necessary, fillet the mackerel and remove the pin bones using fish tweezers or a filleting knife.
Brush the mackerel with honey and then sprinkle on the sesame seeds and half of the chopped chilli.
Place the mackerel on a baking sheet and bake in the oven for 5 minutes until the flesh at the thickest part of the fillet is white.
Whilst the fish is cooking, heat a wok or frying pan until hot. Add the sesame oil to the pan and cook the sprouting broccoli for 3 minutes, stirring frequently. When the broccoli is tender add the garlic, ginger and the remaining chilli and cook for a further 30 seconds. Add the soy sauce and the bean sprouts. Remove from the pan and fold through the spinach leaves and chopped peanuts. Place a neat pile in the middle of the plate and top with the mackerel. Drizzle around any juices from the wok and then sprinkle on the spring onions and coriander. Finish with a wedge of lime.
" This recipe can easily be adapted by using other fish such as sea bass or sea bream. "
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