Miso Glazed Mackerel

8 45 335
Ingredients Minutes Calories
Prep Cook Servings
30 min 15 min 2
Miso Glazed Mackerel
Health Highlights
This is a delicious marinade to help mask the strong flavor of mackerel.

Ingredients


1 tbsp Miso paste
1 tsp Honey, raw
3 clove(s) Garlic (pressed)
1 tbsp Apple cider
1/2 whole orange(s) Orange peel (zest)
1/2 tsp Hot pepper (chili) flakes (or to tolerance)
1 tbsp Olive Oil, Extra Virgin
2 fillet Mackerel (Avoid Spanish mackerel. Atlantic is best.)

Instructions


  1. Mix marinade by adding miso paste, honey, garlic, apple cider vinegar, orange zest, chili peppers to a bowl and mix well. 
  2. Add fillets and cover with marinade. Let sit for at least 30 minutes in the fridge. 
  3. Heat olive oil in a non-stick saucepan on medium heat.
  4. Place fillets in pan skin side up, cover, and cook for 5 minutes. 
  5. Remove lid, flip and continue cooking skin side down until skin is slightly crispy and flesh flakes easily with a fork,
  6. Move the pan around to avoid sticking. 
  7. Serve skin side up with your choice of steamed greens and grains for a balanced meal.

Notes:

Nutrition Highlights

  • Mackerel is a great source of Omega 3 fatty acids which provide anti-inflammatory activity!

Nutrition Facts

Per Portion

Calories 335
Calories from fat 211
Calories from saturated fat 44
Total Fat 23.4 g
Saturated Fat 4.9 g
Trans Fat 0.0 g
Polyunsaturated Fat 4.8 g
Monounsaturated Fat 11.1 g
Cholesterol 81 mg
Sodium 497 mg
Potassium 432 mg
Total Carbohydrate 9.0 g
Dietary Fiber 1.5 g
Sugars 4.5 g
Protein 22.9 g

Dietary servings

Per Portion


Fruit 0.3
Meat 1.3

Energy sources


Pygal10%406.76787792013954111.432403339257763%425.5623414507616269.9942367220589327%313.73251342944286137.4788497714012310%63%27%CarbohydratesFatProtein
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