Saba Nanban

Saba Nanban is a delightful Japanese dish featuring mackerel marinated in a tangy vinegar sauce, served with a colorful vegetable salad. This dairy-free recipe is both refreshing and nutritious, making it a perfect lunch option.

Ingredients

• Mackerel fillets - 200 grams
• Salt - 1 teaspoon
• Rice vinegar - 3 tablespoons
• Soy sauce - 1 tablespoon
• Mirin - 1 tablespoon
• Sugar - 1 teaspoon
• Carrot - 1 medium, julienned
• Cucumber - 1 medium, julienned
• Red onion - 1/4 medium, thinly sliced
• Sesame oil - 1 tablespoon
• Sesame seeds - 1 tablespoon
• Fresh parsley - for garnish

Steps

1. 1. Rinse the mackerel fillets under cold water and pat dry with paper towels.
2. 2. Sprinkle salt evenly over the fillets and let them sit for 10 minutes to draw out moisture.
3. 3. In a small bowl, mix rice vinegar, soy sauce, mirin, and sugar until the sugar is dissolved.
4. 4. Heat a non-stick pan over medium heat and sear the mackerel fillets, skin-side down, for about 5 minutes or until crispy. Flip and cook for another 3-4 minutes until cooked through.
5. 5. Remove the mackerel from the pan and place it in a shallow dish. Pour the vinegar mixture over the hot fish and let it marinate for 15 minutes.
6. 6. In a separate bowl, combine julienned carrot, cucumber, and red onion. Drizzle with sesame oil and toss to coat.
7. 7. Serve the marinated mackerel with the vegetable salad on the side. Garnish with sesame seeds and fresh parsley.

Nutrition

• Calories: 350
• Protein: 30 g
• Carbs: 15 g
• Fiber: 3 g
• Sugar: 2 g
• Sodium: 600 mg
• Cholesterol: 70 mg
• Total Fat: 20 g
• Saturated Fat: 4 g
• Unsaturated Fat: 16 g
• Water: 0.5 L

Health Benefits

• Rich in omega-3 fatty acids which promote heart health.
• Contains vitamins and minerals from fresh vegetables that support overall well-being.

Tags