Steamed Spanish Mackerel in Foil
 
Calories
Fat
Protein
Cholesterol
Salt
P/S ratio*
Dietary fiber
|
165kcal
10g
17g
55mg
0.9g
0.5
0.6g
|
|
P/S ratio* 0.5
*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 |
Spanish mackerel
shiitake mushrooms (raw)
cheese
stone parsley
lemon
|
1 pieces
1 shiitake
1/2 slices
5 stalks
1 slices
|
4 pieces
4 shiitake
2 slices
20 stalks
4 slices
|
| Ingredients |
Serve 1 |
Serves 4 |
salt
sake
Vegetable oil
|
1/8 teaspoon
1/2 teaspoons
-
|
1/2 teaspoon
2 teaspoons
-
|
| other |
Serve 1 |
Serves 4 |
(20cm X 20cm) aluminum foil
|
1 sheet
|
4 sheets
|
| 1 |
Place the fish on a strainer with the skin side down, sprinkle
with salt and set aside for a while. |
| 2 |
Remove the stems from the mushrooms and slice the tops in
half. Remove roots from the stone parsley and cut into 2-cm long
pieces. Cut the cheese in half. |
| 3 |
Preheat an oven to 200oC. |
| 4 |
Lightly coat the aluminum foil with vegetable oil and place a
piece of fish on each sheet skin side down. Add the mushrooms
and parsley over the fish, top with the cheese and lemon slices,
and sprinkle with sake. Let the air out and wrap tightly with the
aluminum foil. |
| 5 |
Cook in the preheated oven for 5 to 6 minutes until the foil
begins to rise. |
- Spanish mackerel is relatively low in fat, and its fat contains
DHA, which is a polyhydric unsaturated fatty acid. In choosing
fresh fish, make sure the flesh is firm, the skin is glossy and has
vivid spots. In the Kanto area, Spanish mackerel is in season
during the winter, while in the Kansai area, spring to early
summer is the best season.
- A toaster oven can be used instead of an oven. When you see
the cheese melting, insert a skewer in the fish. If the juice that
comes out is clear, the fish is done.
|
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