Name: Mackerel with Okra and Brown Rice
Ingredients: Mackerel fillet 120g; Okra 8 pcs; Saikyo miso 1 tbsp; Japanese sake 2 tbsps; Lemon (1 slice) cut away the ends; Garlic salt ¼ tsp; Oil 1 tsp; Dip sauce:; Japanese soy sauce + wasabi (as appropriate); Brown rice:; Brown rice 20g, White rice 40g Water 75ml, Cook in rice cooker

Learn how to make Mackerel with Okra and Brown Rice with Philips Kitchen Appliances. Share with your friends and family!

Vegetables

Healthy recipes

Airfryer XXL

Main courses

Pasta, noodles or rice

Airfryer

Nutritionist’s Recommendation

Ingredients

Mackerel fillet 120g
Okra 8 pcs
Saikyo miso 1 tbsp
Japanese sake 2 tbsps
Lemon (1 slice) cut away the ends
Garlic salt ¼ tsp

Oil 1 tsp
Dip sauce:
Japanese soy sauce + wasabi (as appropriate)
Brown rice:
Brown rice 20g, White rice 40g Water 75ml, Cook in rice cooker

Directions

1.Add Saikyo miso into Japanese sake and mix well. Coat the mackerel fillet with the marinade and refrigerate for at least 1 hour.
2.Use a kitchen towel to wipe dry the marinade on the mackerel fillet.
3.Rinse and mix the okra in oil, then add garlic salt.
4.Put the okra and mackerel fillet into the Airfryer fry at 180°C for 6 minutes.
5.Drizzle lemon juice on the mackerel and serve. Use the soy sauce and wasabi as a dipping sauce for the okra.
6.Serve with brown rice.
Nutrition Tips (Gloria Tse - Accredited Practicing Dietitian):
Mackerel is rich in Omega3 fatty acids that can moisturize the skin and prevent dryness. In addition, Omega3 fatty acids are also good for the heart and blood vessels, and can boost the immune system. Fry the unskinned mackerel fillet in airfryer will make crispy on the outside and tender on the inside. For those looking to lose weight, okra is rich in potassium, which can reduce bloating. Okra is also rich in fiber, which can prevent constipation and stimulate bowel movement. The Airfryer will make the okra drier and less sticky, turning it into a delicious, crispy treat.