Sikhae Jjigae

Sikhae Jjigae is a warming Korean stew that combines fermented fish with tofu and vegetables, creating a rich umami flavor profile. Packed with protein and vibrant ingredients, it's a nutritious dish perfect for a cozy dinner.

Ingredients

• Fermented mackerel - 200 grams
• Firm tofu - 150 grams, cubed
• Korean radish (mu) - 100 grams, julienned
• Zucchini - 100 grams, diced
• Green onions - 2 stalks, chopped
• Garlic - 4 cloves, minced
• Ginger - 1 teaspoon, grated
• Gochugaru (Korean red pepper flakes) - 1 tablespoon
• Soy sauce - 2 tablespoons
• Water - 600 ml
• Sesame oil - 1 tablespoon
• Black pepper - to taste

Steps

1. In a pot, heat sesame oil over medium heat. Add minced garlic and grated ginger, sautéing until fragrant (about 1 minute).
2. Add the fermented mackerel to the pot and cook for 3-4 minutes, breaking it into pieces with a spatula.
3. Pour in the water and bring to a gentle boil. Add the julienned Korean radish and cook for 5 minutes.
4. Stir in the zucchini and soy sauce, then add the gochugaru. Simmer for another 5 minutes.
5. Gently add the cubed tofu, being careful not to break it. Let it simmer for an additional 5 minutes.
6. Season with black pepper and stir in the chopped green onions just before serving.
7. Serve hot with a side of steamed rice.

Nutrition

• Calories: 360
• Protein: 30 g
• Carbs: 20 g
• Fiber: 3 g
• Sugar: 2 g
• Sodium: 800 mg
• Cholesterol: 80 mg
• Total Fat: 20 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Water: 0.6 L

Health Benefits

• High in protein, supporting muscle repair and growth.
• Rich in omega-3 fatty acids from mackerel, promoting heart health.

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