Broiled Spanish Mackerel with Savory Miso-Mayo & Melted Cheese

Ingredients (Serves 2)

Spanish mackerel (sawara): 2 fillets (200g)
Salt: 2g
Mayonnaise: 10g
Miso: 10g
Shredded pizza cheese: 25g

Instructions

1. Prep the Mackerel

Rub the salt into the Spanish mackerel and let it sit for about 10 minutes. Wipe away any moisture that comes to the surface thoroughly with paper towels.

Pro-Tip for Delicious Results (Moisture Control) Miso-based grilled dishes tend to burn easily, but by covering it with cheese this time, you can heat it with peace of mind! However, make sure to wipe off the fish’s moisture thoroughly. If there is too much moisture, it can cause the cheese to slide off while cooking. Also, if you use light/half-fat mayonnaise, note that it tends to separate a bit more easily than regular mayonnaise.

2. Make the Miso-Mayo Sauce

Mix the mayonnaise and miso well together.

3. Add the Sauce and Cheese

Spread the sauce mixture evenly over the surface of the mackerel, and top with the cheese.

Cheese Tip：Cold cheese (such as frozen cheese) can sometimes make it harder to get a nice, appetizing brown color. Bringing it to room temperature beforehand makes it much easier to achieve a beautiful golden brown!

4. Cook in a Fish Grill (or Toaster/Oven)

Place in a fish grill and cook over medium heat for about 10 minutes.

Cooking Tips & Precautions

Heat level: Don’t be too worried about burning and turn the heat down extremely low to cook it lazily! This will make the fish dry and tough, so cook it briskly over proper medium heat.
Adjustments during cooking: If the cheese looks like it’s burning halfway through, cover it with aluminum foil.
Using other cooking appliances:
- If using an oven, preheat it to 200°C (approx. 400°F) or higher and bake on the middle rack.
- If using a toaster oven, make sure the surface of the fish or the sauce doesn’t touch the upper heating elements!

Tips & Reminders

Salting and removing excess moisture helps eliminate the fish’s unique odor and concentrates its flavor.
You can make it deliciously not just in a fish grill, but also using a toaster oven or standard oven.
Thanks to the rich flavor of the miso-mayo and the savory cheese, it still tastes great even when cooled down, making it perfect for lunch boxes too!

Nutrition Facts

【Total (Serves 2)】

Calories: 450 kcal
Protein: 43.6 g
Fat: 26.3 g
Carbohydrates: 4.9 g
Salt equivalent: 3.3 g

【Per Serving (Half)】

Calories: 225 kcal
Protein: 21.8 g
Fat: 13.2 g
Carbohydrates: 2.5 g
Salt equivalent: 1.6 g

Be sure to give it a try for dinner tonight!

naokoan

Hi, I’m Naoko! I am a licensed Registered Dietitian in Japan, currently working in a hospital setting. My daily mission is to provide nutritious, healing meals to patients, ensuring that every dish supports their health and brings a smile to their face. My recipes are more than just cooking guides—they are built on scientific nutritional balance and clinical experience. Why I provide ingredients in grams (g): You might notice that all my recipes use precise gram measurements. This is because, as a dietitian, I believe that accuracy is the key to true health management. Whether you are tracking calories, managing salt intake, or simply want to recreate the exact flavor of a professional hospital kitchen, these measurements ensure your success and well-being. My Specialty: I specialize in high-pressure cooking and oven recipes that save time without sacrificing nutrition. My goal is to introduce the world to “Real Japanese Home Cooking”—dishes that are simple, budget-friendly, and body-friendly. I’m thrilled to share the wisdom of Japanese nutrition with you. Let’s cook our way to a healthier life!