Korean Air Fried Mackerel And Vegetable Bowl Recipe

About this recipe

Looking for a nutritious and flavorful breakfast option? This Korean Air-Fried Mackerel and Vegetable Bowl is perfect for starting your day on the right note. The crispy mackerel, seasoned with aromatic Lebanese Seven Spice Mix, delivers a satisfying crunch and rich protein content. Paired with stir-fried carrots, mooli radish, and cucumber, the bowl is a delightful medley of textures and colors. The wholesome brown rice base complements the dish while keeping the carbohydrate count moderate, making it suitable for diabetic-friendly diets. Preparing this bowl is a breeze thanks to the air fryer, which ensures the mackerel is cooked to perfection without excess oil. Ideal for a balanced breakfast or brunch, this dish is as delicious as it is healthy. Sprinkle sesame seeds for a nutty finish, and enjoy the blend of Korean-inspired flavors that will energize your morning.

Ingredients

• 75G Jose Gourmet Mackerel Pate, 75G
• - Biona Organic Risotto Brown Rice
• 100 g Yorkshire English Carrots 100G
• - Fresh Asian Mooli Radish Daikon Exotic Vegetable
• 1 Piece Cucumber 1Pc
• - Amoy Dark Soy Sauce
• - Biona Capers In Olive Oil
• 100 G Jumbo Garlic 100g
• 65G Natoora Root Ginger
• 100G Top-Op Black Till Sesame Seeds 100g
• 75G Lebanese Seven Spice Mix, 75G
• 400G Greenfield Himalayan Salt Fine 400G
• 100G Heera Black Pepper Powder 100g

Instructions

1. 1. Rinse the brown rice thoroughly and cook it in a pot with water until tender, then set aside.
2. 2. Preheat the air fryer to 180°C and lightly oil the mackerel fillets to prevent sticking.
3. 3. Rub the mackerel fillets with Lebanese Seven Spice Mix, salt, and black pepper evenly.
4. 4. Place the seasoned mackerel fillets in the air fryer basket and cook for 10-12 minutes until golden and crispy.
5. 5. Peel and julienne the carrots, mooli radish, and cucumber into thin strips for stir-frying.
6. 6. Heat olive oil in a pan and sauté minced garlic and ginger until fragrant, about 1 minute.
7. 7. Add the julienned vegetables to the pan and stir-fry on medium heat for 3-4 minutes until slightly tender but still crunchy.
8. 8. Drizzle soy sauce over the stir-fried vegetables and toss to coat evenly, then remove from heat.
9. 9. Serve the cooked brown rice in two bowls as the base layer.
10. 10. Arrange the stir-fried vegetables and crispy mackerel fillets on top of the rice in each bowl.
11. 11. Sprinkle sesame seeds over the bowls for garnish and extra texture.
12. 12. Optionally, add a wedge of lemon for squeezing over the mackerel before eating.