A healthy dish packed with Asian flavours.

Teriyaki Mackerel with Hot & Sour Beetroot & Seaweed Buttered Potatoes

Resident chef Paula McIntyre brings you a weekly recipe in a handy digestible ten minute download. From BBC Radio Ulster.

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600g monkfish fillet, cut into 4
20g castor sugar 
50ml light soy sauce
2 teaspoons finely grated ginger
1 teaspoon sesame oil
1 teaspoon Chinese five spice powder
1 teaspoon cornflour
75ml water
1 tablespoon oil
4 finely chopped scallions 
Few sprigs fresh coriander  Whisk the sugar, soy, ginger, sesame oil, five spice, cornflour and water together and add the monkfish and coat well. Chill to marinate for a few hours. Pre heat the oven to 200oc. Heat the oil in an oven proof pan and add the monkfish. Seal off for a minute each side and add about half of the remaining marinade over the top. Place in oven for 10 minutes or until firm to touch but with a little give. Add the remaining marinade and allow to rest for 5 minutes. Heat up to reduce the juices. Remove monkfish from pan and slice. Serve on the rice with a scattering of scallions and coriander. Spinach and sesame rice 
1 onion, finely chopped 
1 clove garlic, minced 
1 tablespoon oil
1 tablespoon sesame seeds 
1 teaspoon sesame oil
225g longgrain rice 
500ml vegetable stock 
100g spinach shredded  Cook the onion and garlic in the oil in a saucepan until golden. Add the sesame seeds and cook for a minute. Add the rice and sesame oil and cook to coat with the onion mixture. Add the stock and bring to the boil. Place a lid on and simmer for 12 minutes. Add the spinach and replace the lid and leave for 5 minutes. Stir the spinach through and serve.

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Teriyaki Mackerel with Hot & Sour Beetroot & Seaweed Buttered Potatoes

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