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Mackerel fillets simmered in soy sauce

3 Reviews
67% would make this recipe again

Dark, oily, full-flavoured fish, such as mackerel, are very popular in Japan. They are often prepared using this simple cooking technique that might be called "pan-steaming".

Preparation : 5 min Cooking : 15 min
230 calories/serving
  • Can be done in advance
  • Very easy
  • Lactose Free
  • Nuts & Peanuts Free
  • Kosher
  • Diabetes-friendly

Ingredients

1/4 cup soy sauce, low-sodium 65 mL
1/4 cup water 65 mL
3 tbsp mirin (sweet rice wine) 45 mL
1/2 tsp sugar 2 g
1 tbsp rice vinegar 15 mL
2 cloves garlic, crushed
1 tsp gingerroot, grated 4 g
2 mackerel fillets 200 g

Before you start

Keep the serving plates in the oven at the lowest setting so they are warm when you serve.

Method

  1. In a skillet, mix together all the ingredients except the fish. Bring to a boil and simmer over medium heat for about 5 min, uncovered.
  2. Add the fish, skin side down, cover, and simmer until the fish is cooked through (the fish should all be opaque and just flake when prodded with a fork or knife), 7 to 10 min.
  3. Serve the fish on the warmed plates, spooning some sauce on top. Additional grated ginger may be sprinkled on top.

Nutrition Facts Table

per 1 serving (110g)

Amount

% Daily Value

Calories

230

Fat

14 g

21 %

Saturated 3.2 g
+ Trans 0 g

16 %

Cholesterol

60 mg

Sodium

440 mg

18 %

Carbohydrate

6 g

2 %

Fibre

0 g

1 %

Sugars

3 g

Protein

19 g

Vitamin A

4 %

Vitamin C

2 %

Calcium

2 %

Iron

11 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : ¼ serving
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 1 servings

Claims

This recipe is :
Source of  :
Copper, Iron, Manganese, Omega-3, Pantothenic Acid, Vitamin B1, Zinc
Good source of  :
Phosphorus, Potassium, Vitamin B2, Vitamin B6, Vitamin E
Excellent source of  :
Magnesium, Niacin, Selenium, Vitamin B12, Vitamin D

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables 0
Meat and Alternatives 2 ½
Fats 3
Other Foods 0

15% to 25% savings from one merchant to another. Imagine how much you could save on a full grocery cart!

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Members' Reviews

3 Reviews (3 with rating only ) 67% would make this recipe again

This recipe is in the following categories

Fish | Main courses/Entrées | High Vitamin D | Source of Omega-3 | Kosher | Diabetes-friendly | Poach | Japanese

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