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Shredded Smoked Mackerel, Egg Crumbs, Rocket, Buckwheat Soba With Yuzu Dressing

Serves : 1 Preparation 5 mins Cooking 10 mins Total 15
Nutrition facts: 401.00 calories 19.70g protein 33.60g carbs 2.30g sugars 22.40g fat 4.50g 2.90g fibre 1088.00mg sodium
Ingredients: 40g / 1½oz, 100% buckwheat Soba noodles ½ teaspoon Toasted sesame oil 50g / 2oz, washed and drained, plus extra to garnish Rocket leaves ½ fillet, skinned and roughly shredded Smoked peppered mackerel ½ free-range medium, hardboiled, shelled and finely chopped Egg For the dressing: 1 tablespoon, Japanese yuzu juice or Lemon juice 1 teaspoon Extra virgin olive oil 2 teaspoons, tamari or Low sodium light soy sauce 1 pinch Black pepper To serve: 1 teaspoon (optional) Sunflower seed, linseed and sesame seed sprinkle This is a great lunch to keep the taste buds satisfied. Mackerel is a fantastic source of protein and is rich in omega-3 fatty acids, which are anti-inflammatory and keep the heart healthy. Its also packed with vitamins and minerals and contains the antioxidant coenzyme Q10, which plays a fundamental role in releasing the energy from the food we eat. Olive oil can help lower the levels of total (bad blood) cholesterol, reducing the risk of heart disease, and is rich in antioxidants, especially vitamin E, which may enhance immune function. Rocket is a rich source of certain phytochemicals and an excellent source of vitamin A, which helps protect from cancers, and the B-complex vitamins, which aid metabolic function.

Shredded Smoked Mackerel, Egg Crumbs, Rocket, Buckwheat Soba With Yuzu Dressing

  1. Serves : 1
  2. Preparation time 5 Minutes
  3. Cooking time 10 Minutes
per serving

Cals

401.00

Protein (g)

19.70

Carbs (g)

33.60

Sugars (g)

2.30

Fat (g)

22.40

Sat Fat (g)

4.50

Fibre (g)

2.90

Sodium (mg)

1088.00
fish noodle
Source from

Eat Clean: Wok Yourself to Health

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About the recipe

main courses

This is a great lunch to keep the taste buds satisfied. Mackerel is a fantastic source of protein and is rich in omega-3 fatty acids, which are anti-inflammatory and keep the heart healthy. Its also packed with vitamins and minerals and contains the antioxidant coenzyme Q10, which plays a fundamental role in releasing the energy from the food we eat. Olive oil can help lower the levels of total (bad blood) cholesterol, reducing the risk of heart disease, and is rich in antioxidants, especially vitamin E, which may enhance immune function. Rocket is a rich source of certain phytochemicals and an excellent source of vitamin A, which helps protect from cancers, and the B-complex vitamins, which aid metabolic function.

Ingredients
  • Soba noodles - 40g / 1½oz, 100% buckwheat
  • Toasted sesame oil - ½ teaspoon
  • Rocket leaves - 50g / 2oz, washed and drained, plus extra to garnish
  • Smoked peppered mackerel - ½ fillet, skinned and roughly shredded
  • Egg - ½ free-range medium, hardboiled, shelled and finely chopped
For the dressing
  • Lemon juice - 1 tablespoon, Japanese yuzu juice or
  • Extra virgin olive oil - 1 teaspoon
  • Low sodium light soy sauce - 2 teaspoons, tamari or
  • Black pepper - 1 pinch
To serve
  • Sunflower seed, linseed and sesame seed sprinkle - 1 teaspoon (optional)

Steps

  • Bring a medium pan of water to the boil. Add the noodles, bring back to the boil and cook for 3 minutes. Drain the noodles and refresh in iced water. Drain again and add the sesame oil to prevent the noodles from sticking together.
  • Place all the dressing ingredients in a small bowl and whisk together.
  • To assemble the dish, toss the rocket leaves with the noodles, adding half the dressing, and place in a serving dish. Top with the shredded mackerel and then the egg ‘crumbs’ and pour the rest of the dressing over the fish. Garnish with some seed mix, if you like, and eat immediately
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Ingredients
  • Soba noodles - 40g / 1½oz, 100% buckwheat
  • Toasted sesame oil - ½ teaspoon
  • Rocket leaves - 50g / 2oz, washed and drained, plus extra to garnish
  • Smoked peppered mackerel - ½ fillet, skinned and roughly shredded
  • Egg - ½ free-range medium, hardboiled, shelled and finely chopped
For the dressing
  • Lemon juice - 1 tablespoon, Japanese yuzu juice or
  • Extra virgin olive oil - 1 teaspoon
  • Low sodium light soy sauce - 2 teaspoons, tamari or
  • Black pepper - 1 pinch
To serve
  • Sunflower seed, linseed and sesame seed sprinkle - 1 teaspoon (optional)
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