Saba Miso Ni

Saba Miso Ni is a delightful Japanese dish featuring mackerel simmered in a rich miso sauce, perfect for a high-protein dinner. This dish combines the umami flavors of miso with tender fish, making it both satisfying and nutritious.

Ingredients

• Mackerel fillets - 300 grams
• Miso paste - 3 tablespoons
• Mirin - 2 tablespoons
• Sake - 2 tablespoons
• Sugar - 1 tablespoon
• Water - 200 milliliters
• Green onions - 2 stalks, chopped
• Sesame seeds - 1 tablespoon (for garnish)

Steps

1. In a medium saucepan, combine miso paste, mirin, sake, sugar, and water. Stir well to create a smooth sauce.
2. Heat the saucepan over medium heat until it begins to simmer, ensuring that the miso and sugar dissolve completely.
3. Add the mackerel fillets to the saucepan, skin side down. Reduce the heat to low and cover the pan.
4. Simmer the mackerel for about 15-20 minutes, or until the fish is cooked through and flakes easily with a fork.
5. Once cooked, carefully remove the mackerel from the sauce and place it on a serving plate.
6. Increase the heat to medium-high and let the sauce boil for an additional 5 minutes to thicken.
7. Pour the thickened sauce over the mackerel, and garnish with chopped green onions and sesame seeds.
8. Serve hot with steamed rice and enjoy your Saba Miso Ni!

Nutrition

• Calories: 350
• Protein: 30 g
• Carbs: 15 g
• Fiber: 0 g
• Sugar: 5 g
• Sodium: 800 mg
• Cholesterol: 80 mg
• Total Fat: 20 g
• Saturated Fat: 4 g
• Unsaturated Fat: 15 g
• Water: 0.2 L

Health Benefits

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

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