Baked Mackerel with Garlic

Baked Mackerel with Garlic is a flavorful and nutritious Korean dish that highlights the rich, oily texture of mackerel with aromatic garlic and a hint of spice. This dish is not only simple to prepare but also packed with health benefits, making it a perfect choice for a wholesome meal.

Ingredients

• Mackerel - 2 fillets (approximately 300g)
• Garlic - 4 cloves, minced
• Soy sauce - 2 tablespoons
• Sesame oil - 1 tablespoon
• Gochugaru (Korean red pepper flakes) - 1 teaspoon
• Honey - 1 teaspoon
• Lemon juice - 1 tablespoon
• Green onions - 2 stalks, chopped
• Salt - to taste
• Black pepper - to taste

Steps

1. Preheat the oven to 200°C (400°F).
2. In a small bowl, mix the minced garlic, soy sauce, sesame oil, gochugaru, honey, lemon juice, and a pinch of salt and black pepper.
3. Place the mackerel fillets in a baking dish, skin side down, and pour the garlic mixture evenly over the fish.
4. Sprinkle the chopped green onions on top of the fillets.
5. Bake in the preheated oven for 15-20 minutes, or until the fish is cooked through and flakes easily with a fork.
6. Remove from the oven and let it cool for a few minutes before serving.

Nutrition

• Calories: 350
• Protein: 25 g
• Carbs: 10 g
• Fiber: 1 g
• Sugar: 2 g
• Sodium: 800 mg
• Cholesterol: 70 mg
• Total Fat: 25 g
• Saturated Fat: 5 g
• Unsaturated Fat: 20 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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