Miso-crusted mackerel with sesame slaw
For the miso crust:
4 fillets of mackerel Extra virgin olive oil for greasing 2tbsp miso paste 1 tbsp finely grated fresh ginger Serves 4 Per serving of mackerel: Carbohydrates, 3.4g; protein, 18g; fat, 21g; fibre, 0.5g; calories, 273 Per serving of sesame slaw: Carbohydrates, 6.9g; protein, 4.3g; fat, 9.9g; fibre, 4.7g; calories, 145 MISO, a fermented soya bean paste, has a deep savoury flavour. It can be used as a marinade or made into soups or sauces. Use any cabbage for the slaw. Traditionally, the dressing is made with toasted, ground sesame seeds, but tahini is a quicker alternative.
2 tsp tamari or gluten-free soy sauce 2 tsp mirin or Shaoxing rice wine For the slaw: 200g carrots, finely cut into matchsticks or coarsely grated 200g cabbage, savoy or pak choi, finely shredded 1tbsp sesame seeds For the tahini dressing: 3 tbsp of tahini 2 tbsp mirin 1 tbsp soy sauce Pinch of salt 4 tbsp cold water
HEAT the grill to hot. Line a baking tray with foil and grease the surface with a little olive oil. Make up the miso crust by mixing the ingredients together in a bowl. Lay the fish on the greased foil. Brush the flesh side of each fillet with the miso crust and pop them under the grill to cook. They will take around 5 to 7 minutes, depending on the thickness of the fillets. There is no need to turn them, just let them cook through. Remove the tray and transfer them to a plate. Serve with the salad. Mirin is a sweet wine, do leave it out if you are very low-carb. Toast the sesame seeds in a dry frying pan. Keep them on the move so that they become golden and not burnt. Transfer to a plate to cool. Make up the dressing by combining the ingredients together with enough water to loosen it to a dressing consistency in a bowl. Season to taste with salt. Combine the dressing with the carrots and cabbage and serve with the mackerel dressed with the sesame seeds.