Saba no Misozuke

Saba no Misozuke is a delightful Japanese breakfast dish featuring mackerel fillets marinated in a savory miso paste, imparting a rich umami flavor. This dairy-free dish is not only nutritious but also pairs perfectly with steamed rice and pickles.

Ingredients

• Mackerel fillets - 2 pieces (about 200g each)
• White miso paste - 4 tablespoons (60g)
• Mirin - 2 tablespoons (30ml)
• Sake - 2 tablespoons (30ml)
• Sugar - 1 tablespoon (15g)
• Sesame oil - 1 teaspoon (5ml)
• Green onions - 2 stalks, finely chopped
• Cooked rice - 2 cups (300g) for serving
• Pickled vegetables - for serving

Steps

1. In a bowl, mix together the white miso paste, mirin, sake, and sugar until smooth to create the marinade.
2. Place the mackerel fillets in a shallow dish and cover them with the miso marinade. Let them marinate in the refrigerator for at least 15 minutes or up to 1 hour for a stronger flavor.
3. Preheat a non-stick skillet over medium heat and add the sesame oil.
4. Remove the mackerel from the marinade, allowing excess marinade to drip off, and place the fillets in the skillet skin-side down.
5. Cook the mackerel for about 4-5 minutes until the skin is crispy, then carefully flip the fillets and cook for another 3-4 minutes until cooked through.
6. Serve the mackerel hot, garnished with chopped green onions, alongside cooked rice and pickled vegetables.

Nutrition

• Calories: 360
• Protein: 28 g
• Carbs: 35 g
• Fiber: 1 g
• Sugar: 4 g
• Sodium: 950 mg
• Cholesterol: 80 mg
• Total Fat: 18 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Water: 0.3 L

Health Benefits

• Rich in omega-3 fatty acids, which support heart health.
• High in protein, making it a great option for muscle repair and growth.

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