Miso Sesame Marinated Mackerel

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Clock Icon for Prep Time 10 min prep
Person Icon for Serving Size 2 servings
Here at CFYL we love miso and mackerel. Oily fish like mackerel, also trout, sardines, and herring should make their way on your plate on a regular basis, they are a great source of...

Ingredients

    1 tablespoon miso

    1 tablespoon black sesame seeds

    pinch red chili flakes (optional)

    1 tablespoon peanut or vegetable oil

    1 pound fresh mackerel fillets (See Ann’s Tips)

Nutrition Facts

Calories

570 cals

Fat

41 g

Saturated Fat

9 g

Polyunsaturated Fat

10 g

Monounsaturated Fat

19 g

Carbohydrates

4 g

Sugar

1 g

Fiber

1 g

Protein

44 g

Sodium

522 mg

Directions

  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

All our recipes are created by chefs and reviewed by our oncology-trained staff Registered Dietitian, Kate Ueland, MS, RD, to ensure that each is backed with scientific evidence and meets the standards set by the Academy of Nutrition and Dietetics.



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