JAPANESE BROILED MACKEREL
Japanese marinade sauce gives a lovely taste and texture to broiled mackerel. Yellow tail, tuna or salmon are also good for this recipe. Easy, exotic!
Provided by Jana Marko
Categories World Cuisine Recipes Asian Japanese
Time 28m
Yield 4
Number Of Ingredients 5
Steps:
- Rinse fillets, and pat dry with paper towels. In a medium bowl, mix together the soy sauce, mirin, sugar and fresh ginger. Place fillets into the marinade, and let stand for at least 20 minutes.
- Preheat your ovens broiler, or an outdoor grill for high heat. Broil the fillets, basting occasionally, until the fish flakes easily with a fork, about 5 to 8 minutes. Serve with a lemon slice or long white radish slice as a garnish.
Nutrition Facts : Calories 234.2 calories, Carbohydrate 9.2 g, Cholesterol 53.4 mg, Fat 9 g, Fiber 0.1 g, Protein 23.9 g, SaturatedFat 2.6 g, Sodium 999.7 mg, Sugar 8.1 g
MACKEREL FILLETS SIMMERED IN SOY SAUCE
Many Japanese cooks treasure dark, oily, full-flavored fish and treat it with a simple dose of powerful seasonings and a simple cooking technique that might be called "pan-steaming." If you think you don't like mackerel, try it this way; it may change your mind. Serve this with short-grain white rice (page 507).
Yield 2 to 4 servings
Number Of Ingredients 8
Steps:
- In a 12-inch skillet with a lid, mix together all the ingredients except the fish and garnish. Add 1/2 cup water, bring to a boil, and simmer over medium heat for about 5 minutes, uncovered.
- Add the fish, skin side down, cover, and simmer until the fish is cooked through (the smallest fillet should just flake when prodded with a fork or knife, and the fish should all be opaque), 7 to 10 minutes. Spoon a fillet and some sauce onto a mound of white rice; garnish and serve.
MACKEREL FILLETS SIMMERED IN SOY SAUCE
Provided by Mark Bittman
Categories main course
Time 20m
Yield 3 to 4 servings
Number Of Ingredients 10
Steps:
- In a 12-inch skillet with a cover, mix together all ingredients except fish, rice and scallions. Add 1/2 cup water. Bring to a boil and simmer over medium heat for about 5 minutes, uncovered.
- Add fish skin-side down and simmer until cooked through, 7 to 10 minutes. (You can hasten cooking a bit by covering pan, but it is not necessary.) Spoon a fillet and some sauce onto a mound of white rice; garnish and serve.
Nutrition Facts : @context http, Calories 282, UnsaturatedFat 10 grams, Carbohydrate 8 grams, Fat 16 grams, Fiber 1 gram, Protein 24 grams, SaturatedFat 4 grams, Sodium 1854 milligrams, Sugar 4 grams
GRILLED MACKEREL WITH SOY, LIME & GINGER
A nutritious and lean fish supper with fragrant Thai flavours, ready in minutes and packed with vitamins and minerals
Provided by Good Food team
Categories Main course, Supper
Time 25m
Number Of Ingredients 9
Steps:
- To make the marinade, mix all the ingredients together and pour over the mackerel. Cover and chill for 30 mins.
- Heat grill and put the mackerel, skin-side up, on a baking sheet lined with foil. Grill for 5 mins, then turn and baste with remaining marinade. Grill for 5 mins more.
- Cook the rice following pack instructions, then drain and toss with the spring onions and pepper. Serve with the mackerel.
Nutrition Facts : Calories 587 calories, Fat 25 grams fat, SaturatedFat 5 grams saturated fat, Carbohydrate 61 grams carbohydrates, Sugar 17 grams sugar, Fiber 1 grams fiber, Protein 33 grams protein, Sodium 1.1 milligram of sodium
MAPLE-SOY-GLAZED MACKEREL FILLETS WITH AVOCADO
Steps:
- Briskly simmer vinegar, soy sauce, Sherry, and maple syrup in a 9- to 10-inch heavy skillet over moderately low heat until reduced to about 1/3 cup, 20 to 25 minutes. Keep warm.
- Prepare avocado while sauce reduces:
- Quarter avocado lengthwise, then pit and peel. Cut lengthwise into 1/2-inch-thick slices, then gently toss together with lemon juice, oil, salt, and pepper in a small bowl.
- Glaze and bake fish:
- Preheat broiler. Line a large (15- by 10-inch) shallow baking pan with foil. 3Reserve about one fourth of glaze in a small bowl.
- Arrange fillets, skin sides down, in 1 layer in baking pan. Spoon about one third of remaining glaze over fillet, then spread with back of spoon to coat evenly.
- Broil fish 5 to 6 inches from heat, without turning, 2 minutes. Remove pan from broiler and coat with another layer of glaze, then broil 2 minutes more. Remove fillets from broiler and apply a third coat of glaze, then broil 1 minute more (for a total of 5 minutes). Remove from broiler and, with a clean spoon, apply reserved glaze. (Reserved glaze will not have touched uncooked fish.)
- Divide avocado salad among 4 plates, then serve fish alongside it.
GRILLED MACKEREL WITH SWEET SOY GLAZE
Learn to fillet this sustainable fish with our step-by-step guide, then serve with fragrant Asian flavours
Provided by Good Food team
Categories Dinner, Main course
Time 25m
Number Of Ingredients 10
Steps:
- Score the mackerel fillets a couple of times on the skin, then lay them in a shallow dish. Sprinkle with the lime zest and juice, and leave to marinate for 5-10 mins.
- Place all of the sauce ingredients in a small pan with a splash of water and gradually bring to a simmer. Cook for 5 mins to thicken slightly, then remove from the heat and set aside.
- Turn the grill to its highest setting and place the mackerel on a greased baking tray, skin side up. Sprinkle the fillets with the olive oil and some sea salt, then grill for 5 mins until the flesh is opaque and cooked through.
- Divide bok choi between plates, lay 2 mackerel fillets on top, drizzle with the sauce and serve with a wedge of lime.
Nutrition Facts : Calories 474 calories, Fat 30 grams fat, SaturatedFat 6 grams saturated fat, Carbohydrate 22 grams carbohydrates, Sugar 22 grams sugar, Protein 29 grams protein, Sodium 3 milligram of sodium
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