Grilled mackerel marinated in shiso sauce

Saba no koumiyaki（サバの香味焼き）

What kind of dish is Saba no koumiyaki??

A fish dish made by marinating mackerel, green shiso leaves, and green onion in a sauce and grilling it in a frying pan.

Since mackerel is fatty, it remains soft and flavorful even after a long time, making it suitable for lunch boxes.

The salty and sweet sauce permeates well. The good scent of green shiso leaves is accented there.

Blue fish such as mackerel contain a lot of good fat such as DHA and EPA. I want to eat blue fish positively.

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.

The recommended intake of n-3 polyunsaturated fatty acids is around 2g per day. It is recommended to eat blue fish three times a week.

NUTRITION FACTS

341 kcal Protein 19g Fat 28g Carb 8g Salt Equivalent 1.8g　　

Atlantic mackerel has more than twice as many calories as scomber australasicus. If you want to reduce calories, please use scomber australasicus.

INGREDIENTS(4SERVINGS)

mackerel 670g
garlic 5g
ginger 5g
4green shiso leaves
green onion 20g
☆ground white sesame 5g
☆soy sauce 40g
☆sake 20g
☆mirin 20g
☆sugar 10g

Check out this article about soy sauce and mirin.　👉　About Soy sauce ＆ mirin & sake

COOKING INSTRUCTIONS

➀Wipe off the moisture and dirt on the mackerel.

②Grate garlic and ginger.

③Shred the green shiso leaves.

④Chop green onions.

⑤Mix ground sesame, soy sauce, sake, mirin and sugar.

⑥Marinate the mackerel, garlic, ginger, green shiso leaves, and green onions in the sauce for 1 hour.

⑦Bake in a frying pan over medium heat. When both sides are browned, add the pickled sauce and ingredients entangle.

Mackerel is a perishable food. Use fresh and heat well.

naokoan

I’m Naoko. After graduating from a registered dietitian training school, I am working as a registered dietitian at a hospital in Japan. I love to cook and eat delicious food. I make recipes with calorie counting. The reason why all the ingredients are written as “g” is to accurately calculate calories. I am especially good at cooking with pressure cookers and ovens. I would like to introduce the recipe to foreigners who are interested in Japanese food. So I started writing Japanese home cooking recipes on my blog in English. 大学卒業後、管理栄養士として病院で勤務しています。レシピはカロリー計算を出来るだけ正確に行いたいので“g”で表記しています。日本の家庭料理のレシピを英語で紹介しています。圧力鍋とオーブンを使う料理が得意です。日本食・和食に興味を持ってもらえたら嬉しいです。よろしくお願いします(*ˊᵕˋ)♡‧₊