Japanese style fried mackerel with beetroot and kale

Crispy deep-fried mackerel, marinated in a Japanese-style sauce, is paired with tangy pickled beetroot and tender, massaged kale.

By Matt Tebbutt
From Saturday Kitchen

This dish has a moderate nutritional balance with pickled vegetables and fish, but the deep-frying method and added sugars impact its overall healthiness. (nutri-score)

Equipment

• Baking tray
• Kitchen foil
• Bowls
• Deep fat fryer
• Kitchen paper

Ingredients

For the pickled beetroot and onion:

• Beetroot: 2 medium
• Bay leaf: 1
• Fresh thyme sprigs: 2
• Caster sugar: 2 tbsp
• Red wine vinegar: 6 tbsp
• Red onion: 1, sliced into thin rings

For the marinated mackerel:

• Light soy sauce: 5 tbsp
• Sake: 5 tbsp
• Fresh root ginger: 1 tbsp, very finely chopped
• Mackerel fillet: 1, halved and cut into long slices
• Cornflour: 150g/5½oz

For the dressing:

• Mirin: 2 tsp
• Olive oil: 1 tbsp
• Lemon juice: 1/2 lemon
• Light soy sauce: 2 tbsp
• Sesame oil: 1 tsp
• Red chilli: 1, very finely chopped
• Caster sugar: 1/2 tsp
• Salt and freshly ground black pepper: to taste

For the kale:

• Kale: 1 head, stalks discarded and leaves chopped

Method

Prepare the pickled beetroot and onion:

• Preheat the oven to 200C/180C Fan/Gas 6.
• Wrap beetroot, bay leaf, and thyme sprigs in kitchen foil and place on a baking tray.
• Bake for 1 hour until soft, then cool and remove skins.
• Slice the beetroot.
• Mix sugar and vinegar in a bowl, add onion rings and sliced beetroot to pickle.

Marinate and fry the mackerel:

• Mix soy sauce, sake, and ginger in a wide bowl.
• Marinate mackerel slices for 30 minutes.
• Preheat deep fat fryer to 180C.
• Remove mackerel, shake off excess marinade, and dip in cornflour.
• Deep-fry for a few minutes until crisp, then drain on kitchen paper.

Prepare the dressing and kale:

• Mix all dressing ingredients in a bowl and season.
• Massage half the dressing into the kale and let soften for 10 minutes.

Serve:

• Plate the mackerel with kale, pickled beetroot and onion.
• Drizzle with remaining dressing.

Nutri-score Health Check

This recipe receives a Nutri-score of C (Moderately healthy). The dish combines nutritious elements like beetroot, kale, and mackerel, which are rich in vitamins, minerals, and omega-3 fatty acids. However, the deep-frying method for the mackerel and the added sugars in the pickling and dressing slightly reduce its overall healthiness. The use of soy sauce also contributes to a higher sodium content. To improve the score, consider grilling or baking the mackerel instead of frying, and reducing the amount of added sugars.
This score has been automatically calculated from the ingredients in the recipe and is only a guide.

Recipe FAQ

• Can I use pre-cooked beetroot instead of raw? Yes, you can use pre-cooked beetroot to save time, but the flavour may be slightly different.
• Is it possible to make this recipe ahead of time? The pickled beetroot and onion can be made a day in advance, but fry the mackerel just before serving for the best texture.
• Can I substitute mackerel with another fish? Yes, you can use other oily fish like sardines or herring as alternatives.
• What can I use instead of sake if I don’t have it? Dry white wine or rice vinegar can be used as substitutes for sake.
• Is there a non-alcoholic alternative for mirin? You can use rice vinegar mixed with a little sugar as a substitute for mirin.
• Can I use frozen kale instead of fresh? Fresh kale is preferable for texture, but frozen kale can be used if thawed and well-drained.
• How long will the pickled beetroot and onion keep? They can be stored in the refrigerator for up to a week.
• Can this dish be served cold? The pickled vegetables and kale can be served cold, but the mackerel is best served warm.
• Is there a gluten-free option for this recipe? Use tamari instead of soy sauce and ensure your cornflour is gluten-free to make this recipe gluten-free.
• Can I reduce the sugar content in this recipe? Yes, you can reduce or omit the sugar in the pickling liquid and dressing to lower the sugar content.