Miso Sesame Marinated Oily Fish

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 as they are a great source...


    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)

Nutrition Facts


570 cals


42 g

Saturated Fat

9 g

Polyunsaturated Fat

10 g

Monounsaturated Fat

19 g


4 g


1 g


1 g


44 g


522 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

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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