Saba no Chirashi

Saba no Chirashi is a vibrant Japanese seafood dish featuring marinated mackerel served over a bed of seasoned sushi rice, garnished with fresh vegetables and seaweed. This healthy and colorful dish is perfect for a light meal, combining flavors and textures that delight the palate.

Ingredients

• Sushi rice - 150 grams
• Water - 200 ml
• Rice vinegar - 30 ml
• Sugar - 10 grams
• Salt - 5 grams
• Mackerel fillets - 200 grams
• Soy sauce - 15 ml
• Mirin - 15 ml
• Sesame oil - 5 ml
• Cucumber - 50 grams, thinly sliced
• Carrot - 50 grams, julienned
• Nori seaweed - 2 sheets, cut into strips
• Radish sprouts - 20 grams
• Sesame seeds - 5 grams, toasted

Steps

1. Rinse the sushi rice under cold water until the water runs clear, then drain and soak for 30 minutes.
2. In a saucepan, combine the soaked rice and 200 ml of water. Bring to a boil, then reduce heat, cover, and simmer for 15 minutes. Remove from heat and let it steam for 10 minutes.
3. In a small bowl, mix rice vinegar, sugar, and salt until dissolved. Pour the mixture over the cooked rice and gently fold to combine. Allow the rice to cool to room temperature.
4. While the rice is cooling, prepare the mackerel by marinating it in a mixture of soy sauce, mirin, and sesame oil for 15 minutes.
5. Cook the marinated mackerel in a pan over medium heat for about 5 minutes on each side, or until cooked through. Remove and let it cool slightly before slicing.
6. To assemble, divide the seasoned sushi rice between two bowls. Arrange the sliced mackerel on top of the rice.
7. Garnish with sliced cucumber, julienned carrot, nori strips, radish sprouts, and toasted sesame seeds.

Nutrition

• Calories: 450
• Protein: 25 g
• Carbs: 60 g
• Fiber: 3 g
• Sugar: 2 g
• Sodium: 800 mg
• Cholesterol: 60 mg
• Total Fat: 12 g
• Saturated Fat: 2 g
• Unsaturated Fat: 8 g
• Water: 0.3 L

Health Benefits

• Rich in omega-3 fatty acids from mackerel, promoting heart health.
• High in protein and low in saturated fat, supporting muscle health and weight management.

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