Dinner

Soy and Ginger Mackerel with Rice and Cucumber

Name: Soy and Ginger Mackerel with Rice and Cucumber
Prep time: 15 min
Total time: 15 min
Yield: 1 serving
Ingredients: 150 g Mackerel fillet; 1 tbsp (15 g) Tamari; 1 tsp (4 g) Sugar; 120 g Cooked white rice; 80 g Cucumber; 20 g Spring onion; 4 g Sesame seeds; A thumb, grated Fresh ginger; A splash Rice vinegar

Mackerel marinated in tamari, ginger and a little sugar and grilled hard, with rice and a cucumber salad to cut the richness. 35 g of protein for 521 kcal.

Calories: 521kcal
Protein: 35g
Fat: 23g
Carbs: 41g

Per serving, makes 1. 15 minutes of work, then twenty minutes to marinate. Published 8 September 2026.

Allergens

Fish
Soya
Sesame

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Mackerel fillet150 g
Weighed raw, skin on unless the method says otherwise. Cooked weight is roughly 20% less for the same fillet.
Tamari1 tbsp (15 g)
Sugar1 tsp (4 g)
Cooked white rice120 g
Cooked weight. About 50 g of dry rice becomes 130 g cooked.
Cucumber80 g
Spring onion20 g
Sesame seeds4 g
Fresh gingerA thumb, grated
Rice vinegarA splash

Method

Mix the tamari, sugar and ginger and pour it over the mackerel in a shallow dish. Leave it for twenty minutes, turning once.
Slice the cucumber thinly, toss it with the vinegar and a pinch of salt, and leave it alongside.
Lift the fish out of the marinade and grill it skin-side up under a hot grill for six minutes, brushing with the leftover marinade halfway.
Serve with the rice, the cucumber, the spring onion sliced fine and the sesame seeds over the fish.

Worth knowing

Saba no shioyaki is the Japanese dish this leans on, with a marinade in place of plain salt. Tamari rather than soy keeps gluten out.
The sugar is one teaspoon and it is what makes the skin lacquer under the grill. Leaving it out saves 16 kcal and the glaze.

Other dinner recipes that share ingredients with this one, or every dinner between 450 and 600 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.