Mackerel fillets simmered in soy sauce

10 Reviews
56% 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".

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Preparation : 5 min Cooking : 15 min
220 calories/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.

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 (100 g)

Amount

% Daily Value

Calories

220

Fat

14 g

21 %

Saturated 3.2 g
+ Trans 0 g

16 %

Cholesterol

60 mg

Sodium

390 mg

16 %

Carbohydrate

4 g

1 %

Fibre

0 g

1 %

Sugars

1 g

Net Carbs

4 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

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Reviews

10 Reviews (10 with rating only) 56% would make this recipe again

My Notes

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  • 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

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