Saba Zuke

Saba Zuke is a delightful Japanese dish featuring marinated mackerel, delivering a fresh and savory flavor. This high-protein seafood dish is perfect for a light yet satisfying meal.

Ingredients

• Mackerel fillets - 200 grams
• Soy sauce - 30 ml
• Mirin - 15 ml
• Sake - 15 ml
• Sugar - 5 grams
• Rice vinegar - 10 ml
• Sesame oil - 5 ml
• Chopped scallions - 2 tablespoons
• Toasted sesame seeds - 1 tablespoon

Steps

1. In a bowl, mix together soy sauce, mirin, sake, sugar, and rice vinegar until the sugar is dissolved.
2. Place the mackerel fillets in a shallow dish and pour the marinade over them, ensuring they are fully submerged. Cover and refrigerate for at least 15 minutes.
3. After marinating, remove the fillets from the marinade and pat them dry with a paper towel.
4. Heat sesame oil in a skillet over medium heat. Once hot, add the mackerel fillets skin-side down and cook for about 4-5 minutes until the skin is crispy.
5. Carefully flip the fillets and cook for an additional 3-4 minutes until the fish is cooked through.
6. Serve the mackerel garnished with chopped scallions and toasted sesame seeds.

Nutrition

• Calories: 290
• Protein: 30 g
• Carbs: 8 g
• Fiber: 0 g
• Sugar: 1 g
• Sodium: 650 mg
• Cholesterol: 80 mg
• Total Fat: 15 g
• Saturated Fat: 3 g
• Unsaturated Fat: 12 g
• Water: 0.15 L

Health Benefits

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

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