Saba no Salad

Saba no Salad is a refreshing Japanese seafood dish featuring marinated mackerel, fresh vegetables, and a zesty dressing that perfectly balances savory and tangy flavors. This dish is not only delicious but also packed with nutrients, making it a perfect healthy option for seafood lovers.

Ingredients

• Mackerel (saba) - 200 grams, filleted
• Soy sauce - 30 ml
• Rice vinegar - 15 ml
• Sesame oil - 10 ml
• Honey - 5 grams
• Cucumber - 1 medium, julienned
• Carrot - 1 medium, julienned
• Radish - 100 grams, thinly sliced
• Green onions - 2 stalks, chopped
• Sesame seeds - 10 grams, toasted
• Salt - to taste
• Black pepper - to taste

Steps

1. In a bowl, mix together soy sauce, rice vinegar, sesame oil, and honey to create the marinade.
2. Place the mackerel fillets in the marinade and let them sit for about 15 minutes.
3. While the mackerel is marinating, prepare the vegetables by julienning the cucumber and carrot, and thinly slicing the radish.
4. After 15 minutes, heat a non-stick pan over medium heat and cook the marinated mackerel for about 3-4 minutes on each side, or until cooked through.
5. Remove the mackerel from the pan and let it cool slightly before flaking it into bite-sized pieces.
6. In a large bowl, combine the cucumber, carrot, radish, and green onions.
7. Add the flaked mackerel to the vegetable mixture, then drizzle with any remaining marinade and toss gently to combine.
8. Sprinkle toasted sesame seeds on top, season with salt and black pepper to taste, and serve immediately.

Nutrition

• Calories: 350
• Protein: 30 g
• Carbs: 15 g
• Fiber: 3 g
• Sugar: 2 g
• Sodium: 600 mg
• Cholesterol: 70 mg
• Total Fat: 20 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Water: 0.3 L

Health Benefits

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

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