Saba Misoni (Mackerel simmered in miso)

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

Saba misoni is a dish of mackerel (saba) simmered in a rich miso soup. 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.

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

I’m concerned about the smell of blue fish such as mackerel and yellowtail, so I pour boiling water over them before adding them to the broth. The process of soaking the fish in hot water is called “shimofuri”, and the blood and slime that cause the fish’s odor are washed off. 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

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)♡‧₊