Korean Grilled Mackerel

Korean Grilled Mackerel is a savory and satisfying low-carb breakfast dish that combines the rich flavors of marinated mackerel with a hint of sesame and garlic. This dish is not only easy to prepare but also packed with nutrients, making it a perfect start to your day.

Ingredients

• Mackerel fillets - 2 pieces (about 200g each)
• Soy sauce - 3 tablespoons
• Sesame oil - 1 tablespoon
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Green onions - 2 stalks, chopped
• Black pepper - 1/2 teaspoon
• Sesame seeds - 1 tablespoon
• Lemon - 1, cut into wedges (for serving)

Steps

1. In a small bowl, mix together the soy sauce, sesame oil, minced garlic, grated ginger, and black pepper to create the marinade.
2. Place the mackerel fillets in a shallow dish and pour the marinade over them, ensuring they are well-coated. Let them marinate for at least 10 minutes.
3. Preheat a grill or grill pan over medium heat.
4. Remove the mackerel from the marinade and place it skin-side down on the grill. Cook for about 5-6 minutes.
5. Flip the mackerel and grill for another 5-6 minutes, or until cooked through and slightly charred.
6. Remove from the grill and sprinkle with chopped green onions and sesame seeds before serving with lemon wedges.

Nutrition

• Calories: 320
• Protein: 32 g
• Carbs: 2 g
• Fiber: 0 g
• Sugar: 0 g
• Sodium: 800 mg
• Cholesterol: 80 mg
• Total Fat: 20 g
• Saturated Fat: 4 g
• Unsaturated Fat: 16 g
• Water: 0.25 L

Health Benefits

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

Tags