Myeongnan Jangajji

Myeongnan Jangajji is a traditional Korean seafood dish featuring marinated mackerel that is rich in umami flavors and perfect for a light meal. This Paleo-friendly recipe highlights fresh ingredients and simple preparation techniques, making it a delightful addition to any table.

Ingredients

• Mackerel fillets - 200 grams
• Sea salt - 1 teaspoon
• Rice vinegar - 2 tablespoons
• Water - 100 ml
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Green onions - 2, chopped
• Red chili pepper - 1, sliced (optional)
• Sesame oil - 1 tablespoon
• Black sesame seeds - 1 teaspoon

Steps

1. Clean and fillet the mackerel, removing any bones and skin.
2. Sprinkle the mackerel fillets with sea salt on both sides and let them rest for 15 minutes to draw out moisture.
3. In a small saucepan, combine rice vinegar, water, minced garlic, grated ginger, and sliced chili pepper (if using). Bring to a simmer over medium heat and cook for 5 minutes.
4. Remove the saucepan from heat and allow the marinade to cool to room temperature.
5. Place the mackerel fillets in a glass or ceramic dish and pour the cooled marinade over them, ensuring they are fully submerged. Cover and refrigerate for at least 10 minutes.
6. After marinating, remove the mackerel from the marinade and pat dry with paper towels.
7. Heat sesame oil in a non-stick pan over medium heat and sear the mackerel fillets for about 2-3 minutes on each side until golden brown.
8. Once cooked, remove from heat and garnish with chopped green onions and black sesame seeds before serving.

Nutrition

• Calories: 280
• Protein: 25 g
• Carbs: 5 g
• Fiber: 1 g
• Sugar: 0 g
• Sodium: 650 mg
• Cholesterol: 90 mg
• Total Fat: 18 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Water: 0.25 L

Health Benefits

• High in omega-3 fatty acids which support heart health.
• Rich in protein and essential nutrients for muscle growth and repair.

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