Baked Saba Miso

Baked Saba Miso is a flavorful and satisfying dish featuring mackerel marinated in a rich miso glaze, then baked to perfection. This Halal Japanese dish is perfect for a healthy dinner, packed with umami and omega-3 fatty acids.

Ingredients

• Saba (mackerel) - 2 fillets (about 200g each)
• Miso paste - 3 tablespoons
• Mirin - 2 tablespoons
• Sugar - 1 tablespoon
• Soy sauce - 1 tablespoon
• Sesame oil - 1 teaspoon
• Green onions - 2 stalks (for garnish)
• Sesame seeds - 1 tablespoon (for garnish)

Steps

1. In a bowl, mix the miso paste, mirin, sugar, soy sauce, and sesame oil until well combined to create the marinade.
2. Place the Saba fillets in the marinade, ensuring they are completely coated. Cover and refrigerate for at least 15 minutes (or up to 2 hours for stronger flavor).
3. Preheat the oven to 200°C (400°F). Line a baking sheet with parchment paper.
4. Remove the fillets from the marinade and place them on the prepared baking sheet, skin side down. Reserve the excess marinade.
5. Bake the Saba in the preheated oven for 15-20 minutes, or until the fish is cooked through and flakes easily with a fork.
6. While the fish is baking, you can simmer the reserved marinade in a small saucepan for 5 minutes to use as a sauce.
7. Once the fish is done, remove it from the oven and drizzle the reduced marinade over the top.
8. Garnish with chopped green onions and sesame seeds before serving.

Nutrition

• Calories: 350
• Protein: 30 g
• Carbs: 15 g
• Fiber: 0 g
• Sugar: 5 g
• Sodium: 800 mg
• Cholesterol: 70 mg
• Total Fat: 20 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Water: 0.1 L

Health Benefits

• Rich in omega-3 fatty acids, which support heart health.
• Contains high-quality protein, essential for muscle repair and growth.

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