Saba Miso

Saba Miso is a delectable Japanese dish featuring mackerel marinated in a rich miso sauce, perfect for a low-carb lunch. The umami flavors of miso and the natural oils from the fish create a satisfying and nutritious meal.

Ingredients

• Mackerel fillets - 250 grams
• White miso paste - 2 tablespoons
• Sake - 1 tablespoon
• Mirin - 1 tablespoon
• Soy sauce - 1 teaspoon
• Sesame oil - 1 teaspoon
• Green onions - 2 stalks, chopped
• Sesame seeds - 1 tablespoon, toasted

Steps

1. In a bowl, mix white miso paste, sake, mirin, soy sauce, and sesame oil to create the marinade.
2. Coat the mackerel fillets in the marinade, cover, and refrigerate for at least 15 minutes.
3. Preheat a non-stick skillet over medium heat. Remove excess marinade from the mackerel.
4. Place the mackerel fillets skin-side down in the skillet and cook for about 4-5 minutes until the skin is crispy.
5. Flip the fillets and cook for another 3-4 minutes until the fish is cooked through.
6. Serve the mackerel topped with chopped green onions and toasted sesame seeds.

Nutrition

• Calories: 320
• Protein: 30 g
• Carbs: 8 g
• Fiber: 0 g
• Sugar: 1 g
• Sodium: 800 mg
• Cholesterol: 70 mg
• Total Fat: 20 g
• Saturated Fat: 4 g
• Unsaturated Fat: 15 g
• Water: 0.2 L

Health Benefits

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

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