Saba No Miso Ni

Saba No Miso Ni is a comforting and healthy Japanese dish featuring mackerel simmered in a rich miso sauce. This delightful meal is perfect for a midnight snack, offering a balance of savory flavors and nutritious elements.

Ingredients

• Mackerel fillets - 300 grams
• Miso paste - 3 tablespoons
• Mirin - 2 tablespoons
• Sake - 2 tablespoons
• Sugar - 1 tablespoon
• Water - 150 ml
• Ginger - 1 teaspoon, grated
• Spring onions - 2, chopped for garnish
• Sesame seeds - 1 tablespoon, for garnish

Steps

1. In a bowl, mix the miso paste, mirin, sake, sugar, and grated ginger until well combined.
2. In a saucepan, add the water and the miso mixture, and bring it to a gentle simmer over medium heat.
3. Add the mackerel fillets to the saucepan, skin-side down, and cover to cook for about 10-12 minutes, or until the fish is cooked through.
4. Once the mackerel is cooked, carefully remove the fillets and plate them.
5. Increase the heat to thicken the sauce slightly, then pour it over the mackerel fillets.
6. Garnish with chopped spring onions and sesame seeds before serving.

Nutrition

• Calories: 350
• Protein: 30 g
• Carbs: 15 g
• Fiber: 1 g
• Sugar: 5 g
• Sodium: 850 mg
• Cholesterol: 70 mg
• Total Fat: 20 g
• Saturated Fat: 5 g
• Unsaturated Fat: 15 g
• Water: 0.15 L

Health Benefits

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

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