Grilled Mackerel with Soy

Grilled Mackerel with Soy is a flavorful and healthy Chinese seafood dish featuring tender mackerel fillets marinated in a savory soy sauce blend. This dish is perfect for those seeking a light yet satisfying meal packed with omega-3 fatty acids.

Ingredients

• Mackerel fillets - 2 pieces (200g each)
• Soy sauce - 4 tablespoons
• Sesame oil - 2 teaspoons
• Fresh ginger - 1 teaspoon, grated
• Garlic - 2 cloves, minced
• Honey - 1 tablespoon
• Lemon juice - 1 tablespoon
• Spring onions - 2, chopped
• Black pepper - to taste
• Sesame seeds - 1 tablespoon, toasted

Steps

1. In a bowl, mix together soy sauce, sesame oil, grated ginger, minced garlic, honey, and lemon juice to create the marinade.
2. Place the mackerel fillets in a shallow dish and pour the marinade over them, ensuring they are well coated. Cover and refrigerate for at least 15 minutes.
3. Preheat a grill or grill pan over medium-high heat.
4. Remove the mackerel from the marinade, allowing excess marinade to drip off. Season with black pepper.
5. Grill the mackerel for 4-5 minutes on each side or until the fish is cooked through and has grill marks.
6. Once cooked, remove from the grill and sprinkle with chopped spring onions and toasted sesame seeds before serving.

Nutrition

• Calories: 350
• Protein: 30 g
• Carbs: 10 g
• Fiber: 1 g
• Sugar: 5 g
• Sodium: 800 mg
• Cholesterol: 70 mg
• Total Fat: 20 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Water: 0.2 L

Health Benefits

• Rich in omega-3 fatty acids which support heart health.
• High in protein, promoting muscle health and satiety.

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