Mackerel fillets simmered in soy sauce

Mackerel fillets simmered in soy sauce

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".

2 servings
Preparation 5 min
Cooking 15 min

220 calories per serving 


Ingredients

1/4 cup wheat-free soy sauce   65 mL
1/4 cup water   65 mL
3 tbsp white 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

Nutrition Facts

per 1 serving (100g)

Amount

% DV*

* DV = Daily Value

Calories

220

Fat

14 g

21 %

Saturated 3 g
+ Trans 0 g

16 %

Cholesterol

60 mg

Sodium

390 mg

16 %

Carbohydrate

4 g

1 %

Fibre

0 g

1 %

Sugars

1 g

Protein

19 g

Vitamin A

4 %

Vitamin C

2 %

Calcium

2 %

Iron

10 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: ¼ serving
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: 1 serving

More info

Claims

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

More info


This recipe is in the following categories: Fish | Main courses/Entrées | Diabetes-friendly | High Vitamin D | Kosher | Source of Omega-3 | Poach | Japanese

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