Diabetes 10

Grilled Mackerel Topped with Welsh Onion and Soy-Flavored Sauce

Calories
Fat
Protein
Cholesterol
Salt
P/S ratio*
Dietary fiber

125kcal
7g
11g
40mg
0.6g
1.1
1.2g

*A ratio between saturated fatty acid(S) and polyhydric unsaturated fatty acid(P). The ratio is shown for each dish. The preferable ratio is 1 to 1.5.

Ingredients	Serve 1	Serves 4	Seasonings	Serve 1	Serves 4
mackerel (fillet)	1 slice	4 slices	Preliminary seasonings Pepper Garlic powder	- -	- -
green asparagus Welsh onion	3 1/4	12 1	Sauce soy sauce mirin	1/2 tablespoons 1/2 tablespoons	2 tablespoons 2 tablespoons
Oven sheet	-	-	Salt	-	-

1	Place the mackerel with the fleshy side up, sprinkle with pepper and garlic powder, and set aside until it absorbs the seasonings.
2	Cut the Welsh onion into easy-to-eat lengths. Make a shallow vertical cut in each piece, remove the core and spread the pieces flat. Cut into fine strips and soak in water.
3	Scrape off scales and remove the hard bases from the asparagus spears. Cook them in boiling water with a pinch of salt until nearly tender.
4	On an oven sheet spread in a shallow pan or frying pan, place the fish prepared in 1, cover and cook over medium heat. After the surface turns brown, turn the fish over and cook until done.
5	Combine the ingredients for the sauce in a small pan, and bring to a boil.
6	Place the green asparagus prepared in 3 on a plate, add the fish over it, top with the drained Welsh onion from 2, and pour the sauce prepared in 5.

Cook the fish over medium to low heat being careful not to burn the oven sheet while cooking.

Because polyhydric unsaturated fatty acids such as EPA and DHA are easily oxidized, be sure to choose fresh fish.

[How to boil asparagus]
Put the asparagus in boiling water bottom first. After it is done, allow it to cool in the strainer. If it is soaked in water, the vitamin C is likely to filter out.

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