Saba no Teriyaki

Saba no Teriyaki is a flavorful Japanese dish that highlights the rich taste of mackerel glazed with a sweet and savory teriyaki sauce. This dish offers a delightful balance of umami and sweetness, making it a perfect protein-packed meal.

Ingredients

• Mackerel fillets - 300 grams
• Soy sauce - 50 ml
• Mirin - 30 ml
• Sake - 30 ml
• Brown sugar - 1 tablespoon (15 grams)
• Fresh ginger - 1 teaspoon, grated
• Garlic - 1 clove, minced
• Sesame oil - 1 teaspoon
• Spring onions - 2, chopped for garnish
• Sesame seeds - 1 tablespoon, for garnish

Steps

1. In a small bowl, combine soy sauce, mirin, sake, brown sugar, grated ginger, and minced garlic to create the teriyaki sauce.
2. Heat sesame oil in a non-stick skillet over medium heat. Add the mackerel fillets, skin side down, and cook for about 4-5 minutes until the skin is crispy.
3. Pour the teriyaki sauce over the mackerel fillets, reduce heat to low, and simmer for another 5-7 minutes, spooning the sauce over the fish occasionally until cooked through.
4. Remove the mackerel from the skillet and let it rest for a minute, then slice it if desired.
5. Serve the mackerel on plates, drizzled with the remaining teriyaki sauce, and garnish with chopped spring onions and sesame seeds.

Nutrition

• Calories: 350
• Protein: 30 g
• Carbs: 12 g
• Fiber: 0 g
• Sugar: 5 g
• Sodium: 900 mg
• Cholesterol: 70 mg
• Total Fat: 20 g
• Saturated Fat: 4 g
• Unsaturated Fat: 16 g
• Water: 0.3 L

Health Benefits

• High in omega-3 fatty acids, which support heart health.
• Rich in protein, aiding muscle repair and growth.

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