Saba Miso-ni (Japanese Simmered Mackerel in Miso)

Ingredients

• 1 medium (≈400 g) Mackerel (whole, cleaned) (Gut, remove head and fins, keep skin on)
• 1 tsp Salt (For seasoning the fish before blanching)
• 2 tbsp Vegetable oil (For pan‑frying the skin)
• 2 cup Water (Base of the simmering broth (8 parts water))
• 1 tbsp Soy sauce (Adds salty umami)
• 1 tbsp Miso paste (red or white) (Provides depth and slight sweetness)
• 1 tbsp Sugar (Balances the saltiness)
• 1 cup Dashi stock (or instant dashi powder dissolved) (Adds authentic Japanese broth flavor)
• 45 g Fresh ginger (Grated; about 2‑3 tbsp. Gives bright aroma and cuts fishy smell)
• 1 stalk Green onion (scallion) (Thinly sliced for garnish)

Instructions

1. Clean and score the fish

   Make a shallow 5 mm incision along the belly from head to just behind the pectoral fins on both sides. Remove the innards and rinse the cavity thoroughly. Pat the fish dry with paper towels.

   Time: PT5M

2. Blanch to remove odor

   Bring a large pot of water to a rolling boil. Pour the hot water over the whole fish, then immediately rinse under cold running water to stop the cooking process.

   Time: PT5M

   Temperature: boiling

3. Portion the fish

   Using the knife, cut the fish into 2‑inch (5 cm) thick bite‑size pieces, keeping the skin on each piece.

   Time: PT5M

4. Fry the skin

   Heat the skillet over high heat, add the oil, and place the fish pieces skin‑side down. Fry until the skin turns golden‑brown and crisp, about 4 minutes. Do not let it burn.

   Time: PT4M

   Temperature: high

5. Prepare the miso‑ginger broth

   In a mixing bowl combine 2 cups water, 1 tbsp soy sauce, 1 tbsp miso paste, 1 tbsp sugar, 1 cup dashi stock, and the grated ginger. Stir until the miso and sugar dissolve completely.

   Time: PT5M

6. Start simmering

   Return the fried fish to the skillet (or transfer to a shallow pan). Pour the prepared broth over the fish, ensuring the pieces are mostly submerged.

   Time: PT5M

   Temperature: medium

7. Gentle simmer

   Cover the pan with a piece of foil pierced with a few holes (or a lid). Reduce heat to low and let the fish simmer gently for 55 minutes, or until the broth has reduced and the fish is tender.

   Time: PT55M

   Temperature: low

8. Finish and garnish

   Remove the cover, give the sauce a quick stir. If it’s too thin, simmer uncovered for 2 minutes. Sprinkle thinly sliced green onion on top and serve immediately.

   Time: PT2M

Nutrition Facts

Calories

250

Protein

20 g

Carbohydrates

10 g

Fat

12 g

Fiber

1 g