Saba no Gohan

Saba no Gohan is a savory Japanese dish featuring marinated mackerel served over a bed of fragrant rice, creating a delightful balance of flavors and textures. This healthy seafood meal is rich in omega-3 fatty acids and complements the umami-rich taste of Japanese ingredients.

Ingredients

• Mackerel fillets - 200 grams
• Cooked Japanese short-grain rice - 1 cup (200 grams)
• Soy sauce - 2 tablespoons
• Mirin - 1 tablespoon
• Sake - 1 tablespoon
• Fresh ginger - 1 teaspoon, grated
• Green onions - 2, finely chopped
• Sesame seeds - 1 tablespoon, toasted
• Seaweed (nori) - 1 sheet, cut into strips
• Water - 2 cups (500 ml)

Steps

1. In a bowl, mix together soy sauce, mirin, sake, and grated ginger to create the marinade.
2. Add the mackerel fillets to the marinade and let them soak for at least 15 minutes.
3. While the fish is marinating, prepare the rice according to package instructions, using 2 cups of water for 1 cup of rice.
4. After marinating, heat a non-stick skillet over medium heat and cook the mackerel fillets for about 4-5 minutes on each side until cooked through and slightly crispy.
5. Once the rice is cooked, fluff it with a fork and divide it into two bowls.
6. Place the cooked mackerel fillets over the rice, drizzle with any remaining marinade, and garnish with chopped green onions and toasted sesame seeds.
7. Add strips of nori on top for an extra touch and serve immediately.

Nutrition

• Calories: 450
• Protein: 25 g
• Carbs: 60 g
• Fiber: 2 g
• Sugar: 1 g
• Sodium: 800 mg
• Cholesterol: 70 mg
• Total Fat: 15 g
• Saturated Fat: 3 g
• Unsaturated Fat: 12 g
• Water: 0.5 L

Health Benefits

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

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