healthy recipe

Steamed Mackerel with Vegetables

Steamed Mackerel with Vegetables calory
per serving
Calories
Protein
Fat
Carbohydrates
Dietary fiber
Calcium
Iron
Vitamin A (effective)
Vitamin D
Vitamin B1
Vitamin C
Salt equivalent
221kcal
13.3g
10g
15.3g
0.5g
27mg
1.4mg
534IU

264IU
0.15mg
11mg
1.4g

Vitamin D deeply

Þ—¿

Ingredients Serves 4
Mackerel
Salt
Sake
Sweet potato
Carrot
Ginkgo nuts
Fresh wheat-gluten
Stone parsley
For Sauce
@Stock
@Salt
@Light-colored soy sauce@
@Mirin
@Potato starch
@Water
4 pieces (60g each)
@1.2g (Slightly more than 1/5 teaspoon)
20g
80g
40g
12 (24g)
20g
4 sprigs

@300cc
@2g (2/5 teaspoon)
@12g (2 teaspoons)
@36g (2 tablespoons)
@4g (Slightly more than 1 teaspoon)
@8cc



Procedure

‚P Sprinkle the mackerel with salt and let it stand for approx. 30 minutes. Then, sprinkle with sake.
‚Q Cut the sweet potato and carrot into 5mm-thick, fan-shaped pieces. Cut the Wheat-gluten into 5mm-thick slices, and the stone parsley into 2-3cm pieces.
‚R Strike the hard shells of the ginkgo nuts using the back of a knife to crack them. Place them in an envelope (or wrap them in paper), and heat in a microwave oven for approx. 1 minute. Remove the hard shell and thin film from each nut.
‚S Boil the stock in a pan and season with the salt, light-colored soy sauce and mirin. Stir in the potato starch dissolved in the water to thicken the sauce.
‚T Place the fish and carrot in a dish and cook in a steamer with boiling water over high heat for 3-4 minutes.
‚U Add the sweet potato, ginkgo nuts and wheat-gluten to 5 and steam 4 more minutes. Sprinkle with the stone-parsley just before removing from the heat.
‚V Pour the sauce over the dish to serve.


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