Grilled Mackerel with Shio Koji
Low in calorie and rich in protein, this dish makes a lean and healthy option for everyday cooking. Marinating the mackerel with Shio Koji allows the flavor to permeate throughout the flesh. Also grilling the fish lends it a crispy light char and leaves the inner fillet meat ‘melt-in-your-mouth’ tender.
Servings: 2
Calories: 136kcal
Ingredients
- 5.3 oz mackerel (2 pieces)
- 2 Tbsp shio koji (I used Hikari Miso Shio Koji; you can substitute with 2 tsp kosher salt, but will lack in umami)
- lemon wedges
Instructions
- In a flat container, put mackerel and Hikari Miso 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" (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 get stuck). Place the fish on the foil, skin side down. Broil it medium/high for 15-20 minutes, until the surface is blistered and brown a bit. You do not need to flip it. *Typical broiler setting: 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, till golden brown, opaque, and flaky.
To Serve
- Serve immediately with slices of lemon.
To Store
- You can keep the leftovers in an airtight container and store in the refrigerator for up to 2 days.
Nutrition
Calories: 136 kcal · Carbohydrates: 1 g · Protein: 15 g · Fat: 6 g · Saturated Fat: 2 g · Polyunsaturated Fat: 1 g · Monounsaturated Fat: 2 g · Cholesterol: 35 mg · Sodium: 422 mg · Potassium: 305 mg · Sugar: 3 g · Vitamin A: 47 IU · Vitamin C: 2 mg · Calcium: 17 mg · Iron: 1 mg