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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 vitamin A, D, and of course those wonderful, anti-inflammatory, Omega 3 fatty acids. This marinade is a classic combination of sesame, miso, and peanut butter and a great way to add Asian flare to a weeknight meal. The longer you leave the fish in the marinade the more intense the flavor will be. Serve this alongside rice and a crisp green salad for a super easy and satisfying meal.
Preparation
- Combine miso, sesame seeds, chili flakes, and oil.
- Spread on fish.
- Wrap in plastic and refrigerate 30-60 minutes before cooking.
- Grill over medium-high heat until fish is flaky and skin is brown, about 5 minutes per side.
Jonathan Deutsch, Drexel Food Lab
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)
Nutritional Information
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
*per serving
Ann's Tips and Tricks
You can use any omega 3 rich oily fish to make this easy dish – bluefish, herring, sardines, or trout
