Myeongnan Saengseon

Myeongnan Saengseon is a delightful Korean BBQ dish featuring fresh mackerel grilled to perfection with a savory marinade, served alongside vibrant vegetables and a tangy dipping sauce. This dish is not only packed with flavor but also rich in healthy omega-3 fatty acids, making it a nutritious choice for any meal.

Ingredients

• Mackerel fillets - 300 grams
• Soy sauce - 30 ml
• Sesame oil - 10 ml
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Honey - 1 teaspoon
• Spring onions - 2, chopped
• Sesame seeds - 1 tablespoon
• Lettuce leaves - 4 large
• Cucumber - 1, sliced
• Carrot - 1, julienned
• Radish - 100 grams, sliced
• Lemon - 1, cut into wedges

Steps

1. In a bowl, mix soy sauce, sesame oil, minced garlic, grated ginger, and honey to create the marinade.
2. Place the mackerel fillets in the marinade, ensuring they are well coated. Let them marinate for at least 15 minutes.
3. Preheat a grill or grill pan over medium heat.
4. Remove mackerel from the marinade and place it on the grill. Grill for about 4-5 minutes on each side or until the fish is cooked through and has nice grill marks.
5. While the fish is grilling, prepare the vegetables by arranging lettuce leaves, cucumber slices, julienned carrots, and radish slices on a serving platter.
6. Once the mackerel is done, sprinkle chopped spring onions and sesame seeds on top.
7. Serve the grilled mackerel with the vegetable platter and lemon wedges on the side for squeezing over the fish.

Nutrition

• Calories: 380
• Protein: 30 g
• Carbs: 15 g
• Fiber: 3 g
• Sugar: 2 g
• Sodium: 600 mg
• Cholesterol: 70 mg
• Total Fat: 25 g
• Saturated Fat: 5 g
• Unsaturated Fat: 20 g
• Water: 0.5 L

Health Benefits

• Rich in omega-3 fatty acids, promoting heart health.
• High in protein, supporting muscle repair and growth.
• Contains antioxidants from vegetables, boosting immune function.

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