Foil-Wrapped Spanish Mackerel (Sawara no Foil-yaki)
“Foil-yaki” is a popular Japanese home-cooking method where seasonal fish and vegetables are wrapped in aluminum foil and steamed to perfection. By sealing the ingredients, you create a “little room of deliciousness” right inside the foil.
💙Why You’ll Love It:
- Effortless Cleanup: Since everything is cooked inside the foil, there’s no need to scrub a greasy pan. Just toss the foil and you’re done!
- Ultimate Juiciness: The foil traps the steam, ensuring the fish stays incredibly moist and tender—much more so than simply pan-frying.
- A Complete One-Plate Meal: Steaming reduces the volume of the vegetables, making it easy to enjoy a generous serving of greens. It’s a nutritionally balanced, “all-in-one” menu item.
Nutritional Information; Sawara no Foil-yaki (Per Serving / Half of the total)
Based on the Standard Tables of Food Composition in Japan (8th Revised Edition).
| Item | Value |
| Energy (Calories) | 193 kcal |
| Protein | 20.8 g |
| Fat | 10.4 g |
| Carbohydrates | 5.3 g |
| Salt Equivalent | 2.7 g |
Nutritional Highlights; Sawara no Foil-yaki📒
- Ideal Protein BalanceWith approximately 20g of protein per serving, this dish provides an ideal amount for a single meal for the average adult.
- Low-Calorie & Lean FatsSpanish mackerel (Sawara) is a lean fish, keeping the calories under 200 kcal per serving. It’s an incredibly healthy choice for those mindful of their calorie intake.
- Sodium NoteThe salt content is about 2.7g per serving. While this fits within a standard meal’s range, it is best paired with lightly seasoned side dishes to maintain a balanced daily sodium intake.
Ingredients (Serves 2); Sawara no Foil-yaki
- Spanish Mackerel (Sawara): 200g
- Salt: 2g
- Green Onion (Long Onion): 30g (for the base)
- Shimeji Mushrooms: 30g
- Carrot: 15g
- Lemon: 15g
- Finely Chopped Green Onion: 25g (for the sauce)
- Ponzu Sauce: 30g
- Sesame Oil: 2g
Sawara no Foil-yaki Instructions
- Prep the Fish: Rub salt onto the mackerel and let it sit for 10 minutes. Wipe off any surface moisture with a paper towel to remove any fishy odor.
- Slice the Vegetables: Slice the 30g of green onion diagonally into 5mm thick pieces.
- Prep the Mushrooms: Trim the base of the shimeji mushrooms and pull them apart into smaller clusters.
- Prep the Carrots: Use a peeler to create thin ribbons from the carrot. You can also slice them into rounds or decorative shapes, but keep them thin to ensure they cook through.
- Slice the Lemon: Cut the lemon into thin slices.
- Wrap in Foil: Place the ingredients on a piece of aluminum foil and seal the edges tightly. Make sure there are no gaps, as this prevents water from getting in and keeps all the savory juices inside! (Check the video for the best wrapping technique).
- Prepare the Pan: Pour 100cc of water into a frying pan and place the foil packets inside.
- Steam: Cover the pan with a lid and steam over medium heat for about 10 minutes.
- Make the Sauce: Mix the finely chopped green onion, ponzu, and sesame oil in a bowl. Microwave for 30 seconds, then pour the warm sauce over the cooked fish.
📖Related Link: Read the Japanese version of this article here! [【管理栄養士レシピ】しっとりジューシー！さわらのホイル焼きの作り方]
コメント