Baked Mackerel

Baked Mackerel is a flavorful Japanese dish that highlights the rich, buttery taste of mackerel, enhanced with a savory miso glaze. This healthy and protein-packed meal is perfect for a quick weeknight dinner and pairs wonderfully with steamed rice and vegetables.

Ingredients

• Mackerel fillets - 2 (200g each)
• Miso paste - 2 tablespoons
• Mirin - 1 tablespoon
• Soy sauce - 1 tablespoon
• Sugar - 1 teaspoon
• Sesame oil - 1 teaspoon
• Green onions - 2 (sliced for garnish)
• Sesame seeds - 1 teaspoon (for garnish)

Steps

1. Preheat your oven to 200°C (400°F).
2. In a small bowl, mix together miso paste, mirin, soy sauce, sugar, and sesame oil to create the marinade.
3. Place the mackerel fillets in a shallow dish and pour the marinade over them, ensuring they are well coated. Let them marinate for at least 15 minutes.
4. Line a baking tray with parchment paper and place the marinated mackerel fillets skin-side down on the tray.
5. Bake in the preheated oven for 12-15 minutes, or until the fish is cooked through and flakes easily with a fork.
6. Remove from the oven and let it rest for a few minutes before serving.
7. Garnish with sliced green onions and sesame seeds before serving.

Nutrition

• Calories: 350
• Protein: 30 g
• Carbs: 8 g
• Fiber: 0 g
• Sugar: 2 g
• Sodium: 800 mg
• Cholesterol: 90 mg
• Total Fat: 24 g
• Saturated Fat: 5 g
• Unsaturated Fat: 19 g
• Water: 0.2 L

Health Benefits

• Rich in omega-3 fatty acids, which support heart health.
• High in protein, making it great for muscle repair and growth.

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