Dairy-Free, Nut-Free
SERVES 4
PREP TIME: 5 MINUTES / COOK TIME: 10 MINUTES
A versatile fish with a rich flavor, mackerel is an often-underutilized sustainable seafood option and a source of omega-3 fatty acids. This recipe takes the antiangiogenic properties of fatty fish and adds a flavorful miso glaze for savory flavor and microbiome support. You can serve this dish over greens or with a side of your favorite whole grain, such as quinoa, farro, or barley, and vegetables for a complete meal.
2 tablespoons miso
1 tablespoon honey
1 tablespoon low-sodium soy sauce
1 tablespoon rice vinegar
1 tablespoon water
1 large shallot, finely chopped
4 (8-ounce) fresh mackerel fillets
½ lemon, cut into wedges
1 cup watercress
Bioactive ingredients:
miso, soy sauce, mackerel, lemon, watercress
1.
Preheat the oven to 350°F. Line a sheet pan with parchment paper.
2.
To make the glaze, in a small mixing bowl, whisk together the
miso, honey, soy sauce, vinegar, water, and shallot.
3.
Place the mackerel, skin-side down, on the prepared sheet pan.
4.
Drizzle or brush a thin coat of the glaze on top of each fillet, pouring any extra over the mackerel so it’s completely coated.
5.
Transfer the sheet pan to the oven, and bake for 10 minutes, or until golden brown. Remove from the oven.
6.
Garnish with the lemon wedges and watercress.
Per Serving:
Calories: 278; Total fat: 5g; Saturated fat: 1g; Protein: 48g; Total carbohydrates: 8g; Fiber: 1g; Sugar: 5g; Cholesterol: 120g
VARIATION:
If you can’t find mackerel or want a substitution, consider bluefish, herring, trout, or tuna.