Mackerel fillets simmered in soy sauce

4 Reviews
75% 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".

This recipe is incompatible with your food profile

Preparation : 5 min Cooking : 15 min
230 calories/serving

Ingredients

1/4 cup soy sauce 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.

For larger quantities, you will need more than one skillet.

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 (110 g)

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

Net Carbs

6 g

Protein

19 g

Vitamin A

4 %

Vitamin C

2 %

Calcium

2 %

Iron

11 %
More info

Claims

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

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
More info
Check out our Meal Plans for Type 2 Diabetes

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

Subscribe to our PLUS or PREMIUM plans and save $150/month* on your groceries.

I want to maximize my savings * Based on an average-sized household of 2.5 people

Cost of ingredients this week at your merchants *

* Costs estimated from Flyer Specials and average normal prices

Leave a review

You have to be logged in to leave a review
Your rating :
Would I make this recipe again?
Show Tips

Reviews are a valuable resource: they indicate whether members and their families are happy or not with a recipe. To be useful to other members, reviews should focus on the actual cooking and eating experience related to the recipe being reviewed.

Reviews written by someone who has not actually made or tasted the recipe, comments about other reviewers, other recipes or links to other sites, may be edited or deleted by our staff. Negative reviews are not deleted if the language is appropriate. If you come across an inappropriate review, please contact us.

Reviews

4 Reviews (4 with rating only) 75% would make this recipe again

My Notes

Show Tips

This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

This website uses cookies to give the best user experience, monitor the site performance, offer social networks features, or display advertisements. By clicking "ACCEPT", you consent to the use of cookies in accordance to our privacy policy.