Saba Misozuke

Saba Misozuke is a traditional Japanese dish featuring mackerel marinated in a rich miso paste, resulting in a savory and umami-packed flavor. This gluten-free version ensures everyone can enjoy this deliciously tender fish paired with steamed rice and vegetables.

Ingredients

• Mackerel fillets - 250 grams
• White miso paste - 50 grams
• Sake - 30 ml
• Mirin - 30 ml
• Sugar - 10 grams
• Water - 60 ml
• Sesame oil - 1 tablespoon
• Green onions - 2 stalks, sliced
• Cooked rice - 200 grams (for serving)
• Steamed vegetables (carrots, broccoli) - 200 grams (for serving)

Steps

1. In a bowl, combine white miso paste, sake, mirin, sugar, and water to create a smooth marinade.
2. Place the mackerel fillets in a shallow dish and pour the marinade over them, ensuring they are well coated.
3. Cover the dish and refrigerate for at least 30 minutes, allowing the flavors to develop.
4. Preheat a grill or pan over medium heat and add sesame oil.
5. Remove the mackerel from the marinade, letting excess marinade drip off, and place the fillets skin-side down on the grill or pan.
6. Cook for about 4-5 minutes on each side, or until the fish is cooked through and has a nice char.
7. Serve the grilled mackerel with cooked rice and steamed vegetables, garnished with sliced green onions.

Nutrition

• Calories: 450
• Protein: 30 g
• Carbs: 50 g
• Fiber: 3 g
• Sugar: 5 g
• Sodium: 800 mg
• Cholesterol: 80 mg
• Total Fat: 18 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Water: 0.3 L

Health Benefits

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

Tags