Saba Nanban Zuke

Saba Nanban Zuke is a refreshing and flavorful Japanese dish made with marinated mackerel, pickled vegetables, and a tangy vinegar sauce. This healthy lunch option is both satisfying and packed with nutrients, making it a perfect choice for a light meal.

Ingredients

• Mackerel fillets - 200 grams
• Salt - 1 teaspoon
• Rice vinegar - 4 tablespoons
• Soy sauce - 2 tablespoons
• Mirin - 2 tablespoons
• Sugar - 1 tablespoon
• Carrot - 1 medium, julienned
• Cucumber - 1 small, julienned
• Red onion - 1/4, thinly sliced
• Sesame oil - 1 teaspoon
• Chili flakes - 1/2 teaspoon (optional)
• Sesame seeds - 1 tablespoon (for garnish)

Steps

1. Start by lightly salting the mackerel fillets and let them rest for 10 minutes.
2. Rinse the mackerel under cold water and pat dry with a paper towel.
3. In a small saucepan, combine rice vinegar, soy sauce, mirin, and sugar. Heat gently until the sugar dissolves and then let it cool.
4. Place the mackerel fillets in a shallow dish and pour the cooled marinade over them. Marinate for at least 15 minutes.
5. While the fish is marinating, prepare the pickled vegetables by mixing the carrot, cucumber, and red onion in a bowl. Drizzle with sesame oil and sprinkle with chili flakes (if using). Toss well and set aside.
6. After marinating, remove the mackerel from the marinade and grill or pan-fry over medium heat for about 5-7 minutes on each side until cooked through and slightly crispy.
7. Serve the grilled mackerel on a plate, topped with the pickled vegetables and garnished with sesame seeds.

Nutrition

• Calories: 350
• Protein: 28 g
• Carbs: 15 g
• Fiber: 3 g
• Sugar: 5 g
• Sodium: 800 mg
• Cholesterol: 85 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 support heart health.
• Low in carbohydrates, making it suitable for a variety of dietary preferences.

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