Grilled Mackerel

Grilled mackerel is a delicious and nutritious Japanese breakfast dish that features the rich flavors of the fish complemented by a tangy marinade. This low-carb meal is not only satisfying but also packed with essential nutrients.

Ingredients

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

Steps

1. In a bowl, mix soy sauce, mirin, sake, grated ginger, and sesame oil to create the marinade.
2. Place the mackerel fillets in the marinade, ensuring they are well-coated, and let them marinate for 15 minutes.
3. Preheat your grill or grill pan over medium heat.
4. Remove the mackerel from the marinade and place it skin-side down on the grill.
5. Grill for about 4-5 minutes on each side, or until the fish is cooked through and has a nice char.
6. Serve the grilled mackerel hot, garnished with chopped green onions and lemon wedges on the side.

Nutrition

• Calories: 300
• Protein: 30 g
• Carbs: 5 g
• Fiber: 0 g
• Sugar: 1 g
• Sodium: 800 mg
• Cholesterol: 90 mg
• Total Fat: 20 g
• Saturated Fat: 5 g
• Unsaturated Fat: 15 g
• Water: 0.2 L

Health Benefits

• High in omega-3 fatty acids which support heart health.
• Rich in protein for muscle maintenance and repair.

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