Menu Planning & Recipes

Tamari Ginger Marinated
Broiled Mackerel

Servings: 4
printable version

 

Ingredients

  • 1¼ lbs. Mackerel fillet

  • ¼ cup Tamari (or soy sauce)

  • ¼ cup Mirin (Japanese sweet wine)

  • 1 Tbl. sugar or maple syrup

  • ½ Tbl grated fresh ginger root

  • Cooking spray or foil

Directions:

  1. Mix tamari, mirin, sugar and ginger and marinate fish at least 30-minutes (up to a couple hours is fine).

  2. Make sure the upper oven rack is in the 2nd (not closest) notch from the top.

  3. Preheat broiler for 5- to 10-minutes.

  4. Place fish on broiler pan (which—for easy clean up—you’ve either covered with foil, or sprayed with cooking spray).

  5. Place fish under broiler and broil approximately 5-minutes per side (depending on the thickness of the filets).

  6. Fish will flake easily with a fork when done.

Nutrition: (Serving size: 5 oz.)

Calories: 310      Protein: 26.9g      total carbohydrate: 3.8g      total fat: 19.7g

sugars: 3.5g      saturated fat: 4.6g      sodium: 379mg      dietary fiber: 0g