Saba no Nitsuke

Saba no Nitsuke is a savory and umami-rich Japanese dish featuring mackerel simmered in a flavorful broth. This low-carb version retains all the traditional flavors while being lighter on carbohydrates, making it a delightful seafood option.

Ingredients

• Mackerel fillets - 300 grams
• Soy sauce - 60 ml
• Mirin - 30 ml
• Sake - 30 ml
• Water - 150 ml
• Ginger - 10 grams, sliced
• Green onions - 1, chopped
• Sesame oil - 1 teaspoon
• Red chili flakes - 1/2 teaspoon (optional)

Steps

1. In a medium saucepan, combine soy sauce, mirin, sake, and water. Stir well to create the base broth.
2. Add the sliced ginger and bring the mixture to a gentle simmer over medium heat.
3. Once simmering, carefully add the mackerel fillets to the saucepan, skin-side down.
4. Cover the saucepan and let the mackerel simmer for about 15 minutes, occasionally spooning the broth over the fish.
5. After 15 minutes, check that the fish is cooked through and flakes easily with a fork.
6. Remove the saucepan from heat, and drizzle the sesame oil over the mackerel.
7. Serve the mackerel hot, garnished with chopped green onions and a sprinkle of red chili flakes if desired.

Nutrition

• Calories: 305
• Protein: 34 g
• Carbs: 6 g
• Fiber: 0 g
• Sugar: 2 g
• Sodium: 800 mg
• Cholesterol: 80 mg
• Total Fat: 18 g
• Saturated Fat: 4 g
• Unsaturated Fat: 14 g
• Water: 0.15 L

Health Benefits

• Rich in omega-3 fatty acids, promoting heart health.
• High in protein, supporting muscle maintenance and repair.

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