Korean · Dinner
Grilled Salted Mackerel (Low-Calorie)
Grilled salted mackerel fillet with crisp skin, served on a bed of mixed greens alongside charred daikon and zucchini. This Korean gui-style preparation skips added oil for a smoky, clean flavour while staying under 400 calories. Topped with scallion and lemon.
$6
10 minsPrep
12 minsCook
22 minsTotal
EasyLevel
Nutrition per serving
320Calories
31.5gProtein
18.2gFat
9.8gCarbs
4gSugar
3.1gFiber
1450mgSodium
93mgChol
4.1gSat Fat
780mgPotassium
95mgCalcium
2.3mgIron
9.5mcgVitamin B12
28mgVitamin C
gluten-free
low-calorie
low-carb
low-calorie
Instructions
1
Prep
Pat the mackerel fillet dry and score the skin twice with a sharp knife so it grills evenly flat.
2
Salt
Sprinkle salt evenly over both sides and rest uncovered in the fridge 15 minutes until surface moisture beads.
3
Grill
Brush the grill pan with sesame oil, heat to medium-high, lay the mackerel skin-side down, and grill 5–6 minutes until the skin turns deep golden and releases easily.
4
Grill
Flip the fillet and grill flesh-side over medium heat 3–4 minutes until opaque and flaking, then add daikon and zucchini to the grill and char 3–4 minutes per side until softened.
5
Plate
Arrange mixed greens on a plate, top with the grilled mackerel and vegetables, scatter thinly sliced scallion over the top, and serve with the lemon wedge.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 12 oz340g mackerel fillet, skin on
- 1 tsp1 tsp salt
- 1 tsp1 tsp sesame oil
- 22 scallion
- 22 lemon wedge
- 5 oz140g daikon
- 1/2 cup70g zucchini
- 4 cups4 cups mixed greens, about 40g
