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サバのみそ煮（saba no miso ni)
What kind of dish is saba no miso ni⁇
I seasoned the mackerel with miso. Saba no misoni is a dish that can be said to be representative of Japanese cuisine.
This time I used Scomber japonicus(masaba), that is in season in winter. In other seasons, we recommend sesame mackerel, and if you like soft mackerel, we recommend Norwegian mackerel.
Mackerel has a lot of fat, but it contains a lot of good fat such as DHA and EPA (n-3 polyunsaturated fatty acids). The recommended intake of n-3 polyunsaturated fatty acids is around 2g per day. 100g of ｍackerel can take in more than enough.
“Awase miso” is generally used, but you can use white miso or red miso according to your taste.
Click here to learn more about miso. 👉 Stir-fried Pork and Eggplant with Miso
What are DHA and EPA⁇
DHA and EPA are one of the unsaturated fatty acids that cannot be synthesized in the body. Unsaturated fatty acids are classified into monounsaturated fatty acids and polyunsaturated fatty acids.
DHA and EPA belong to n-3 fatty acids among polyunsaturated fatty acids. DHA is expected to prevent and improve allergic diseases, hypertension, arteriosclerosis, dyslipidemia, stroke, and dermatitis.
In addition, it has a function to smooth the information transmission of the nerve cells of the brain, it is said to have a positive effect on cognitive functions such as memory and language ability, and behavioral ability.
EPA, like DHA, is said to be effective in preventing and improving allergic diseases, hypertension, arteriosclerosis, dyslipidemia, stroke, dermatitis, and so on. In addition, it is also used in health foods as a component that helps improve lifestyle-related diseases such as arteriosclerosis and dyslipidemia due to increased triglycerides.
NUTRITION FACTS
273 kcal Protein 20.1g Fat 15.6g Carb 16.0g Salt Equivalent 2.5g
INGREDIENTS (2SERVINGS)
- mackerel(Scomber japonicus) 180g
- ☆sake 20g
- ☆mirin 20g
- ☆soy sauce 7g
- ☆sugar 9g
- ☆water 50g
- ☆sliced ginger 5g
- awase miso 30g
- water 30g
COOKING INSTRUCTIONS
➀Arrange the mackerel on a tray and pour hot water over it. Discard the hot water when the surface of the mackerel becomes whitish.
First, pour hot water over the mackerel to remove the fishy smell and make it delicious. Ginger and miso have similar effects.
②Put the sake, mirin, soy sauce, sugar, water and ginger in a pot and when it boils, put the mackerel skin side down.
③Cover with aluminum foil and simmer for 5 minutes on medium heat.
④Remove the aluminum foil, turn the mackerel over, and simmer until the water is reduced by half.
⑤Mix miso and water well. Add water little by little until creamy.
The trick to making it well is to protect the amount of water. Too much water will make it look like miso soup. Moderate viscosity is the key to deliciousness.
⑥Add miso to the pot.
⑦If it’s too thick, add water, and if it’s too smooth, boil it down a little.
This menu in nyumen, simmered mackerel in miso, grilled bamboo shoots, shiitake mushrooms boiled in soy and tomato． Check out the Nyumen recipe. 👉 Warm somen with tororo konbu and chicken
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