Mackerel is one of the most affordable omega-3-rich fish available, and it deserves way more attention than it gets. Grilled until the skin crisps up and served over rice with pickled ginger, this bowl is fast, budget-friendly, and does real work supporting your gut lining thanks to those anti-inflammatory fats.
Ingredients
- 2 mackerel fillets
- 1 tbsp soy sauce
- 1 tsp sesame oil
- 2 cups cooked short-grain rice (day-old, cold, if possible)
- 1/4 cup pickled ginger (gari)
- 1 cucumber, thinly sliced
- Spring onions and sesame seeds to serve
Instructions
- Pat mackerel dry. Brush with soy sauce and sesame oil. Let sit for 10 minutes.
- Heat a non-stick pan over medium-high heat. Cook mackerel skin-side down for 5-6 minutes until crisp, then flip and cook 2-3 more minutes.
- Divide rice between two bowls. Top with mackerel, cucumber, and pickled ginger.
- Garnish with spring onions and sesame seeds before serving.
Nutrition Facts (per serving)
| Calories | 420 |
| Total fat | 20g |
| Total carbohydrates | 40g |
| Dietary fiber | 2g |
| Protein | 26g |
| Sodium | 480mg |
Why This Is Good for Your Gut
Mackerel's omega-3 fatty acids reduce gut inflammation and support the gut lining's integrity, similar to salmon. Cold day-old rice contributes higher resistant starch than freshly cooked rice. Pickled ginger provides mild organic acids from the pickling process.
Using cold, day-old rice instead of fresh actually boosts the resistant starch here, so leftovers work in your favor.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.