Dae-gu-jiri

Dae-gu-jiri is a healthy Korean appetizer featuring tender mackerel simmered in a savory sauce with root vegetables, creating a delightful balance of flavors and nutrition. This dish is not only delicious but also packed with omega-3 fatty acids and vitamins.

Ingredients

• Mackerel fillets - 300 grams
• Radish - 100 grams, sliced thinly
• Carrot - 50 grams, julienned
• Garlic - 3 cloves, minced
• Ginger - 1 teaspoon, minced
• Soy sauce - 2 tablespoons
• Sesame oil - 1 tablespoon
• Water - 300 milliliters
• Green onions - 2 stalks, chopped
• Chili flakes - 1 teaspoon (optional)
• Black pepper - to taste
• Salt - to taste

Steps

1. In a medium pot, combine water, soy sauce, minced garlic, minced ginger, and sesame oil. Bring to a boil.
2. Add the sliced radish and carrot to the pot and simmer for about 10 minutes until the vegetables are tender.
3. Carefully add the mackerel fillets to the pot, ensuring they are submerged in the broth. Simmer for an additional 8-10 minutes until the fish is cooked through.
4. Taste the broth and adjust with salt and black pepper as needed. If desired, stir in chili flakes for a bit of heat.
5. Once cooked, remove from heat and garnish with chopped green onions before serving.

Nutrition

• Calories: 250
• Protein: 30 g
• Carbs: 14 g
• Fiber: 2 g
• Sugar: 2 g
• Sodium: 800 mg
• Cholesterol: 80 mg
• Total Fat: 10 g
• Saturated Fat: 2 g
• Unsaturated Fat: 8 g
• Water: 0.3 L

Health Benefits

• Rich in omega-3 fatty acids, which promote heart health.
• Contains vitamins and minerals from vegetables that support overall wellness.

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