Saba Misoni (Mackerel simmered in rich miso sauce)

サバのみそ煮（saba no miso ni)

What kind of dish is saba no miso ni⁇

saba = mackerel misoni = simmered in miso

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.

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 of Saba Misoni (Mackerel simmered in rich miso sauce)

TOTAL NUTRITION VALUE

• 547 kcal
• Protein 40.9 g
• Fat 32.0 g
• Carb 30.1 g
• Salt Equivalent 5.0g

INGREDIENTS for Saba Misoni (Mackerel simmered in rich miso sauce)　(2SERVINGS)

• Mackerel (Masaba = Scomber japonicus) 2 pieces180g
• ☆Sake 20g
• ☆Mirin 20g
• ☆Dark soy sauce 7g
• ☆Sugar 9g
• ☆Water 50g
• ☆Sliced ginger 5g
• White miso 30g
• Water 20g

Saba Misoni (Mackerel simmered in rich miso sauce)　COOKING INSTRUCTIONS

First, pour hot water over the mackerel to remove the fishy smell and make it delicious. Ginger and miso have similar effects.

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.

1. Arrange the mackerel in a tray and pour boiling water over it. When the surface of the mackerel starts to turn white, discard the water.
2. Put sake, mirin, soy sauce, sugar, water, and ginger in a pot and bring to a boil.
3. Place the mackerel skin side up in the pot.
4. Cover and simmer over medium heat for 5 minutes.
5. Remove the lid and simmer until about half of the water has evaporated.
6. Mix the miso and water well. Be sure to observe the amount of water.
7. Put the miso in the pot.
8. Shake the pot to distribute the miso evenly.
9. When the sauce is at the desired consistency, it’s done. (If the sauce is too thick, add water; if the sauce is not thick enough, boil it down.)

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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