Nitsuke Saba

Nitsuke Saba is a traditional Japanese dish featuring mackerel simmered in a savory-sweet sauce, resulting in a tender and flavorful fish. This high-protein dish is both comforting and nutritious, perfect for a light yet satisfying meal.

Ingredients

• Mackerel fillets - 2 x 150g
• Soy sauce - 60 ml
• Mirin - 30 ml
• Sake - 30 ml
• Water - 150 ml
• Sugar - 1 tablespoon (15g)
• Ginger - 1 slice (about 5g), thinly sliced
• Scallions - 2 stalks, chopped
• Sesame seeds - 1 teaspoon, toasted

Steps

1. In a medium saucepan, combine the soy sauce, mirin, sake, water, and sugar. Stir until the sugar dissolves.
2. Add the sliced ginger to the saucepan and bring the mixture to a simmer over medium heat.
3. Carefully add the mackerel fillets to the saucepan, skin-side down, and reduce the heat to low.
4. Cover the saucepan and let the mackerel simmer for about 15-20 minutes, or until the fish is cooked through and tender.
5. Once cooked, gently remove the mackerel fillets and place them on a serving plate.
6. Increase the heat and let the remaining sauce bubble for a few minutes to reduce slightly.
7. Pour the sauce over the mackerel fillets and garnish with chopped scallions and toasted sesame seeds before serving.

Nutrition

• Calories: 350
• Protein: 25 g
• Carbs: 10 g
• Fiber: 0 g
• Sugar: 6 g
• Sodium: 800 mg
• Cholesterol: 70 mg
• Total Fat: 20 g
• Saturated Fat: 4 g
• Unsaturated Fat: 16 g
• Water: 0.2 L

Health Benefits

• High in omega-3 fatty acids, promoting heart health.
• Rich in protein, aiding muscle repair and growth.

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