Dae-gu Salad

Dae-gu Salad is a vibrant and protein-packed Korean dish featuring marinated mackerel, fresh vegetables, and a zesty sesame dressing. This salad is not only delicious but also rich in omega-3 fatty acids and essential nutrients.

Ingredients

• Mackerel fillet - 200 grams
• Soy sauce - 2 tablespoons
• Sesame oil - 1 tablespoon
• Rice vinegar - 1 tablespoon
• Honey - 1 teaspoon
• Garlic - 1 clove, minced
• Cucumber - 1 medium, sliced
• Carrot - 1 medium, julienned
• Red bell pepper - 1 medium, sliced
• Green onions - 2, chopped
• Mixed salad greens - 100 grams
• Sesame seeds - 1 tablespoon

Steps

1. Preheat the grill or pan over medium heat.
2. In a bowl, mix soy sauce, sesame oil, rice vinegar, honey, and minced garlic to create the marinade.
3. Add the mackerel fillet to the marinade and let it sit for 10 minutes.
4. Grill the marinated mackerel for about 4-5 minutes on each side until cooked through and flaky.
5. While the mackerel is cooking, prepare the vegetables by slicing the cucumber, julienning the carrot, and slicing the red bell pepper.
6. In a large bowl, combine the mixed salad greens, cucumber, carrot, red bell pepper, and chopped green onions.
7. Once the mackerel is cooked, let it rest for a few minutes, then flake it into bite-sized pieces and add to the salad.
8. Drizzle the remaining marinade over the salad and toss gently to combine.
9. Sprinkle sesame seeds on top before serving.

Nutrition

• Calories: 350
• Protein: 30 g
• Carbs: 15 g
• Fiber: 3 g
• Sugar: 4 g
• Sodium: 800 mg
• Cholesterol: 70 mg
• Total Fat: 20 g
• Saturated Fat: 3 g
• Unsaturated Fat: 17 g
• Water: 0.3 L

Health Benefits

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

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