Saba no Kabayaki

Saba no Kabayaki is a deliciously grilled mackerel glazed with a sweet and savory soy sauce-based marinade, offering a perfect balance of flavors. This healthy dish is rich in omega-3 fatty acids and pairs wonderfully with steamed rice and pickled vegetables.

Ingredients

• Mackerel fillets - 2 (about 200g each)
• Soy sauce - 4 tablespoons
• Mirin - 2 tablespoons
• Sugar - 1 tablespoon
• Sake - 2 tablespoons
• Grated ginger - 1 teaspoon
• Sesame seeds - 1 tablespoon
• Spring onions - 2 (for garnish)

Steps

1. In a small saucepan, combine soy sauce, mirin, sugar, sake, and grated ginger. Heat over low heat until the sugar dissolves, then remove from heat and let it cool slightly.
2. Place the mackerel fillets in a shallow dish and pour the marinade over them. Allow them to marinate for at least 15 minutes.
3. Preheat a grill or grill pan over medium heat. Remove the mackerel from the marinade, reserving the marinade for later use.
4. Grill the mackerel fillets for about 4-5 minutes on each side, or until they are cooked through and have nice grill marks.
5. During the last minute of grilling, brush the reserved marinade onto the fillets to glaze them.
6. Remove from the grill and sprinkle with sesame seeds and chopped spring onions before serving.

Nutrition

• Calories: 350
• Protein: 30 g
• Carbs: 10 g
• Fiber: 0 g
• Sugar: 5 g
• Sodium: 800 mg
• Cholesterol: 90 mg
• Total Fat: 20 g
• Saturated Fat: 5 g
• Unsaturated Fat: 15 g
• Water: 0.2 L

Health Benefits

• Rich source of omega-3 fatty acids, which are beneficial for heart health.
• High in protein, supporting muscle health and satiety.

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