Miso Grilled Mackerel

Miso Grilled Mackerel is a flavorful Japanese dish that combines the rich umami of miso with the natural oils of mackerel, creating a deliciously balanced meal. The grilling process enhances the fish's flavor while the marinade adds a delightful sweetness and depth to each bite.

Ingredients

• Mackerel fillets - 2 pieces (about 200g each)
• White miso paste - 3 tablespoons
• Mirin - 2 tablespoons
• Soy sauce - 1 tablespoon
• Sake - 1 tablespoon
• Sugar - 1 teaspoon
• Sesame oil - 1 teaspoon
• Green onions - 2 stalks (for garnish)
• Lemon wedges - 2 (for serving)

Steps

1. In a small bowl, combine white miso paste, mirin, soy sauce, sake, and sugar. Mix until smooth 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, or up to 1 hour for more flavor.
3. Preheat the grill to medium-high heat. Lightly oil the grill grates to prevent sticking.
4. Remove the mackerel from the marinade, allowing any excess to drip off. Discard the remaining marinade.
5. Place the mackerel fillets skin-side down on the grill. Grill for about 4-5 minutes on each side, or until the fish is cooked through and has nice grill marks.
6. Transfer the grilled mackerel to a serving plate. Drizzle with sesame oil and garnish with chopped green onions.
7. Serve with lemon wedges on the side for squeezing over the fish.

Nutrition

• Calories: 350
• Protein: 30 g
• Carbs: 14 g
• Fiber: 0 g
• Sugar: 3 g
• Sodium: 800 mg
• Cholesterol: 70 mg
• Total Fat: 22 g
• Saturated Fat: 5 g
• Unsaturated Fat: 15 g
• Water: 0.2 L

Health Benefits

• Rich in omega-3 fatty acids, which support heart health.
• Miso is a probiotic food that can aid in digestion.

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