Baked Mackerel

Baked Mackerel is a flavorful and nutritious Korean dish that highlights the rich, oily fish baked to perfection with a savory marinade. This dish is not only high in protein but also packed with healthy fats and essential nutrients, making it a delightful addition to any meal.

Ingredients

• Mackerel - 2 fillets (approximately 300g)
• Soy sauce - 2 tablespoons
• Gochugaru (Korean red pepper flakes) - 1 tablespoon
• Honey - 1 tablespoon
• Sesame oil - 1 tablespoon
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Green onions - 2 stalks, chopped
• Lemon - 1, sliced
• Salt - to taste
• Pepper - to taste
• Sesame seeds - 1 teaspoon, for garnish

Steps

1. Preheat the oven to 200°C (400°F).
2. In a bowl, combine soy sauce, gochugaru, honey, sesame oil, minced garlic, grated ginger, and a pinch of salt and pepper to create the marinade.
3. Place the mackerel fillets in a baking dish and pour the marinade over them, ensuring they are well coated. Let them marinate for about 10 minutes.
4. Arrange lemon slices on top of the mackerel and sprinkle chopped green onions over the fish.
5. Cover the baking dish with aluminum foil and bake in the preheated oven for 20 minutes.
6. Remove the foil and bake for an additional 5 minutes to allow the top to crisp slightly.
7. Once cooked, remove from the oven, garnish with sesame seeds, and serve with steamed rice and vegetables.

Nutrition

• Calories: 350
• Protein: 28 g
• Carbs: 15 g
• Fiber: 1 g
• Sugar: 5 g
• Sodium: 780 mg
• Cholesterol: 90 mg
• Total Fat: 22 g
• Saturated Fat: 5 g
• Unsaturated Fat: 15 g
• Water: 0.1 L

Health Benefits

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

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