Korean · Dinner
Grilled Salted Mackerel (High-Protein)
Grilled salt-cured mackerel fillets are cooked skin-side down until crisp, paired with a soft-boiled egg and seasoned edamame for extra protein. Served Korean-style with steamed rice, sesame spinach, and a scallion-ginger dipping sauce that cuts the fish's richness.
$7
15 minsPrep
15 minsCook
30 minsTotal
EasyLevel
Nutrition per serving
542Calories
52.3gProtein
24.1gFat
36.8gCarbs
3.2gSugar
5.6gFiber
1580mgSodium
491mgChol
5.9gSat Fat
1180mgPotassium
210mgCalcium
4.3mgIron
9.8mcgVitamin B12
14mgVitamin C
pescatarian
gluten-free
protein-rich
high-fiber
high-protein
Instructions
1
Prep
Pat the mackerel fillet dry and score the skin twice; season both sides evenly with salt. Thinly slice the scallion and grate the ginger.
2
Rest
Let the salted mackerel sit uncovered on a rack in the fridge for 20 minutes to crisp the skin.
3
Boil
Lower the egg into simmering water over medium heat and cook 7 minutes until the yolk is just set but still soft in the centre.
4
Grill
Heat vegetable oil in a skillet over medium-high heat and lay the mackerel skin-side down; cook 4 minutes until the skin is crisp, then flip and cook 2 minutes until opaque.
5
Toss
In a small bowl, combine the blanched spinach and cooked edamame with sesame oil, sesame seeds, and half the scallion.
6
Whisk
In a separate bowl, mix the soy sauce, rice vinegar, grated ginger, and remaining sliced scallion for dipping sauce.
7
Plate
Arrange the grilled mackerel skin-side down, halved egg, rice, and sesame spinach-edamame mixture on the plate; serve sauce alongside.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 13 oz371g mackerel fillet, skin on
- 1 tsp1 tsp salt
- 22 eggs
- 5 oz140g edamame, shelled and cooked
- 2/3 cup120g cooked white rice
- 2 cup60g baby spinach, blanched
- 2 tsp2 tsp sesame oil
- 2 tsp2 tsp sesame seeds
- 22 scallion
- 2 tsp2 tsp ginger-fresh
- 2 tbsp2 tbsp soy sauce
- 2 tsp2 tsp rice vinegar
- 1 tsp1 tsp vegetable oil
