Yaki Saba

Yaki Saba is a delightful Japanese grilled mackerel dish that combines the smoky flavors of barbecue with the rich, savory taste of the fish. This low-carb meal is not only satisfying but also packed with nutrients, making it a perfect choice for a healthy dinner.

Ingredients

• Mackerel fillets - 2 x 150g
• Soy sauce - 2 tablespoons (30ml)
• Mirin - 1 tablespoon (15ml)
• Sake - 1 tablespoon (15ml)
• Sesame oil - 1 teaspoon (5ml)
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Green onions - 2, chopped
• Salt - to taste
• Black pepper - to taste

Steps

1. In a bowl, mix the soy sauce, mirin, sake, sesame oil, minced garlic, and grated ginger to create a marinade.
2. Add the mackerel fillets to the marinade, ensuring they are well-coated. Cover and refrigerate for at least 15 minutes.
3. Preheat a grill or grill pan over medium-high heat.
4. Remove the mackerel from the marinade and season with salt and black pepper to taste.
5. Place the mackerel fillets skin-side down on the grill and cook for about 5-6 minutes until the skin is crispy.
6. Flip the fillets carefully and grill for another 3-4 minutes until cooked through.
7. Remove from the grill and garnish with chopped green onions before serving.

Nutrition

• Calories: 280
• Protein: 25 g
• Carbs: 5 g
• Fiber: 0 g
• Sugar: 1 g
• Sodium: 800 mg
• Cholesterol: 80 mg
• Total Fat: 20 g
• Saturated Fat: 4 g
• Unsaturated Fat: 16 g
• Water: 0.2 L

Health Benefits

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

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