Baked Mackerel with Salt

Baked Mackerel with Salt is a traditional Korean dish that showcases the rich, savory flavors of mackerel, enhanced by a simple salt crust. This healthy and high-protein meal is perfect for a quick weeknight dinner or a special occasion.

Ingredients

• Mackerel - 2 whole, cleaned (about 300g each)
• Sea salt - 200g
• Fresh ginger - 10g, sliced
• Garlic - 4 cloves, crushed
• Green onions - 2, chopped
• Lemon - 1, sliced
• Black pepper - 1/2 teaspoon
• Olive oil - 1 tablespoon

Steps

1. Preheat the oven to 200°C (400°F).
2. Rinse the mackerel under cold water and pat them dry with paper towels.
3. In a baking dish, spread a layer of sea salt on the bottom, about 1/3 of the total amount.
4. Place the mackerel on top of the salt layer, and stuff the cavity of each fish with sliced ginger, crushed garlic, and lemon slices.
5. Sprinkle the remaining sea salt over the mackerel, covering them completely.
6. Drizzle olive oil over the top and sprinkle with black pepper.
7. Bake in the preheated oven for about 20 minutes, or until the fish is cooked through and the salt crust is firm.
8. Remove from the oven and let it rest for 5 minutes before breaking open the salt crust.
9. Serve the baked mackerel with chopped green onions on top.

Nutrition

• Calories: 350
• Protein: 35 g
• Carbs: 5 g
• Fiber: 0 g
• Sugar: 0 g
• Sodium: 2300 mg
• Cholesterol: 80 mg
• Total Fat: 20 g
• Saturated Fat: 4 g
• Unsaturated Fat: 14 g
• Water: 0.3 L

Health Benefits

• High in omega-3 fatty acids which are beneficial for heart health.
• Rich source of protein, supporting muscle growth and repair.

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