Mackerel with Soy & Ginger
Food in Season January – Recipes for mackerel

Mackerel is rich in omega 3 oil, and this fish recipe is a great seasonal food idea.

Mackerel with Soy and Ginger

By weightlossresources.co.uk

Rich in omega 3 oil, this Japanese inspired mackerel recipe is the perfect dish to try if you want something a little different

  • Recipe makes: 2 servings
  • Prep time:
    40 mins
  • Cook time: 20 mins
  • Calories: 292
    per serving

Ingredients

  • 3 tbsp light soy sauce
  • 25g ginger
  • 1 garlic clove
  • 1 tsp salt
  • 30ml Sake, Rice Wine, Sawanotsuro
  • 10g Mirin, Rice Wine, Sweetened, Japanese, Yutaka
  • 1 tsp sugar
  • 200g fresh mackerel

Method

  1. Fillet the mackerel (use a VERY sharp knife or buy your fish already filleted).
  2. Make a marinade using the soy sauce, ginger, garlic, salt, sake, mirin and sugar.
  3. Place the fish in the marinade and leave to develop for AT LEAST 1 hour.
  4. Remove the fish from the marinade and grill it for about 4 minutes a side.
  5. Grill the flesh side first, then the skin side. The fish is ready when the skin starts to bubble.
  6. Serve with Japanese rice (you can add the marinade to the rice towards the end of cooking for added flavour), and some Japanese pickles.
Nutrition information per serving
Calories (kcal)292
Carbohydrate (g)10.6
Fat (g)17.4
Protein (g)21.8
Fibre (g)0.4
Alcohol (g)0.3
Fruit & Veg0.2

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