Saba koumiyaki（サバの香味焼き）
What kind of dish is Saba koumiyaki??
This fish dish is made by marinating mackerel in shiso sauce and grilling it in a frying pan. The sweet and salty sauce soaks into the mackerel well. The delicious aroma of shiso leaves adds an accent to the dish.
Since mackerel is fatty, it remains soft and flavorful even after a long time, making it suitable for lunch boxes.
The shiso used in shiso sauce is called Japanese basil. In Japanese supermarkets, it is sold under the name ooba.
Shiso sauce is expected to have antibacterial properties. The unique scent of shiso is due to a compound called perillaldehyde. This compound has particularly strong antibacterial and preservative properties.
Blue fish such as mackerel contain a lot of good fat such as DHA and EPA. I want to eat blue fish positively.
However, since blue fish is prone to spoilage, it is a logical combination with shiso sauce, which has a preservative effect.
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 of Saba komiyaki (Grilled mackerel marinated in shiso sauce)
NUTRITION VALUE PER PERSON
- 341 kcal
- Protein 19 g
- Fat 28 g
- Carb 8 g
- Salt Equivalent 1.8 g
Atlantic mackerel has more than twice as many calories as scomber australasicus. If you want to reduce calories, please use scomber australasicus.
INGREDIENTS for Mackerel komiyaki ( Saba Fish marinade shiso sauce) (4SERVINGS)
- Mackerel 670g
- Garlic 5g
- Ginger 5g
- 4 Green shiso leaves
- Green onion 20g
- ☆Ground white sesame 5g
- ☆Soy sauce 40g
- ☆Sake 20g
- ☆Mirin 20g
- ☆Sugar 10g
Mackerel komiyaki ( Saba Fish marinade shiso sauce) COOKING INSTRUCTIONS
- Wipe off the moisture and dirt on the mackerel.
- Grate garlic and ginger.
- Shred the green shiso leaves.
- Chop green onions.
- Mix ground sesame, soy sauce, sake, mirin and sugar.
- Marinate the mackerel, garlic, ginger, green shiso leaves, and green onions in the sauce for 1 hour.
- Grill in a frying pan over medium heat.
- Once both sides are browned, add the shiso sauce that the mackerel was marinated in to the frying pan and mix well with the ingredients.
Mackerel is a perishable food. Use fresh and heat well.
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