Baked Saba Fish

Baked Saba Fish is a delicious and healthy Japanese dish featuring mackerel marinated in a savory-sweet sauce, then baked to perfection. This dish is not only rich in flavor but also packed with omega-3 fatty acids, making it a nutritious choice for any meal.

Ingredients

• Mackerel (saba) - 2 fillets (about 200g each)
• Soy sauce - 2 tablespoons (30ml)
• Mirin - 1 tablespoon (15ml)
• Sake - 1 tablespoon (15ml)
• Sugar - 1 teaspoon (5g)
• Grated ginger - 1 teaspoon (5g)
• Sesame oil - 1 teaspoon (5ml)
• Green onions - 2 stalks, chopped
• Lemon wedges - for serving

Steps

1. Preheat the oven to 200°C (400°F).
2. In a small bowl, mix soy sauce, mirin, sake, sugar, grated ginger, 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 15 minutes.
4. Line a baking tray with parchment paper. Place the marinated mackerel fillets skin-side down on the tray.
5. Bake in the preheated oven for 15-20 minutes, or until the fish is cooked through and flakes easily with a fork.
6. Once cooked, remove from the oven and garnish with chopped green onions.
7. Serve hot with lemon wedges on the side.

Nutrition

• Calories: 350
• Protein: 30 g
• Carbs: 6 g
• Fiber: 0 g
• Sugar: 1 g
• Sodium: 800 mg
• Cholesterol: 90 mg
• Total Fat: 25 g
• Saturated Fat: 5 g
• Unsaturated Fat: 20 g
• Water: 0.1 L

Health Benefits

• Rich in omega-3 fatty acids, which are beneficial for heart health.
• High in protein, supporting muscle repair and growth.

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