Godeungeo Jjigae

Godeungeo Jjigae is a delicious Korean mackerel stew, packed with umami flavors and a hint of spiciness, perfect for a comforting meal. This healthy seafood dish combines fresh mackerel with vegetables and tofu, making it both nutritious and satisfying.

Ingredients

• Mackerel fillets - 300 grams
• Tofu (firm) - 100 grams, diced
• Korean radish (mu) - 100 grams, sliced
• Zucchini - 1 small, sliced
• Green onions - 2, chopped
• Garlic - 3 cloves, minced
• Gochugaru (Korean red pepper flakes) - 1 tablespoon
• Soy sauce - 2 tablespoons
• Sesame oil - 1 tablespoon
• Water - 600 milliliters
• Salt - to taste
• Black pepper - to taste

Steps

1. In a pot, heat sesame oil over medium heat and sauté minced garlic until fragrant.
2. Add the sliced Korean radish and zucchini to the pot, and stir-fry for about 3-4 minutes.
3. Pour in the water and bring to a boil.
4. Once boiling, add the mackerel fillets and reduce heat to a simmer.
5. Stir in the gochugaru and soy sauce, and let it simmer for about 10 minutes.
6. Add the diced tofu and chopped green onions, and simmer for an additional 5 minutes.
7. Season with salt and black pepper to taste, then remove from heat and serve hot.

Nutrition

• Calories: 320
• Protein: 30 g
• Carbs: 12 g
• Fiber: 2 g
• Sugar: 3 g
• Sodium: 900 mg
• Cholesterol: 90 mg
• Total Fat: 18 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Water: 0.6 L

Health Benefits

• High in omega-3 fatty acids from mackerel, promoting heart health.
• Rich in protein and low in carbs, making it suitable for a balanced diet.

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