Grilled Mackerel with Shio Koji

• 分量: 2 servings
• 調理時間: 10 minutes
• 総時間: 25 minutes

材料

5.3 oz mackerel (2 pieces) 2

2 Tbsp shio koji (I used Hikari Miso Shio Koji; you can substitute with 2 tsp kosher salt, but it will lack in umami) 2

lemon wedges

手順

In a flat container, put 5.3 oz mackerel and 2 Tbsp shio koji together and marinate for at least 30 minutes. You can adjust the marinating time according to the size of your mackerel fillets.

To Broil (recommended)

Preheat the broiler* with a rack placed about 6 inches (15 cm) away from the top heating element (in the middle) for 3 minutes. Line a baking sheet with foil for easy cleaning (brush the foil with some oil so the skin doesn‘t stick to it). Place the fish on the foil, skin side down. Broil it on Medium/High for 15–20 minutes, until the surface is blistered and browned a bit. You do not need to flip it. *Typical broiler settings: Low 450ºF/232ºC, Medium 500ºF/260ºC, and High 550ºF/288ºC.

To Bake (optional)

Preheat the oven to 425°F (218ºC) with a rack placed in the middle. For a convection oven, reduce cooking temperature by 25ºF (15ºC). Bake the fish on parchment paper for 20–25 minutes until golden brown, opaque, and flaky.

To Serve

Serve immediately with lemon wedges.

To Store

You can keep the leftovers in an airtight container and store in the refrigerator for up to 2 days.

栄養

• カロリー: 136 kcal
• 脂肪総量: 6 g
• 飽和脂肪: 2 g
• 不飽和脂肪: 3 g
• コレステロール: 35 mg
• ナトリウム: 422 mg
• 炭水化物総量: 1 g
• 糖質総量: 3 g
• タンパク質: 15 g