Miso Sesame Marinated Mackerel | Cook for Your Life
Miso Sesame Marinated Oily Fish

Miso Sesame Marinated Mackerel

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Clock Icon for Prep Time 10 min prep
Clock Icon for Prep Time 80 min total
Person Icon for Serving Size 4 servings
Carrot Icon for Number of Ingredients Size 5 ingredients

Here at Cook For Your Life, we love miso and mackerel. Oily fish like mackerel should make their way on your plate on a regular basis as they are a great source of vitamin A,...


  • 1 tablespoon miso
  • 1 tablespoon black sesame seeds
  • Pinch of red chili flakes (optional)
  • 1 tablespoon peanut or vegetable oil
  • 1 pound fresh mackerel fillets (see Chef Tips)
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Nutrition Facts


285 cals


21 g

Saturated Fat

4 g

Polyunsaturated Fat

5 g

Monounsaturated Fat

9 g


2 g


0 g


1 g


22 g


261 mg


  1. Combine miso, sesame seeds, chili flakes, and oil.
  2. Spread on fish.
  3. Wrap in plastic and refrigerate 30-60 minutes before cooking.
  4. Grill over medium-high heat until fish is flaky and skin is brown, about 5 minutes per side.

Chef Tips

You can use any omega-3-rich oily fish to make this easy dish — bluefish, herring, sardines, or trout.

Registered Dietitian Approved

Our recipes, articles, and videos are reviewed by our oncology-trained dietitians to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society