Saba no Misoni (Mackerel Simmered in Miso)
サバの味噌煮 · Saba no Misoni
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Saba no misoni, mackerel simmered in a sweet miso and ginger sauce, is one of Japan's best-known home-cooked fish dishes, and a regular on school lunch menus. The miso and ginger soften the strong flavor of the oily fish, and a light dusting of flour plus a quick sear in the pan keeps the mackerel from tasting fishy while helping the sauce cling to it. Finishing with a little starch gives the sauce a gentle thickness that coats every bite, so even children who are wary of fish tend to clean their plates. Letting the mackerel cool in the pan is the secret to a deeply flavored result.
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Ingredients
Amounts for 1 child (1 serving). An adult counts as 2 servings.
One serving here is 1.5× the portion served to a child in a Japanese preschool, sized for Western appetites. An adult counts as two servings. Tap an ingredient to check it off.
Ingredients
- 67.5 gmackerel
- 3.8 gflour
Seasonings
- 1.5 gvegetable oil
- 30 gdashi stockJapanese soup stock, usually made from kombu (dried kelp) and/or bonito flakes; the base of most Japanese soups and simmered dishes. Substitute: Instant dashi granules dissolved in water, or a mild unsalted chicken or vegetable stock.
- 2.1 gmisoFermented soybean paste. Salty and savory, it is Japan's everyday seasoning for miso soup and many simmered dishes. Substitute: Any light (white or awase) miso. Misos differ in saltiness, so start with a little less and taste. Some misos are made with barley or wheat, so check the label if you avoid them.
- 1.4 gsugar
- 1.4 gsakeSake (Japanese rice wine) is used in small amounts to soften the smell of fish and meat and add depth. Japanese "cooking sake" often contains added salt. Some alcohol can remain after short cooking. If you prefer no alcohol for children, use the substitute. Substitute: The same amount of water (the taste will be a little simpler), or dry white wine.
- 0.5 gginger paste (tube)Grated ginger sold ready to use in a squeeze tube, a staple in Japanese kitchens. Japanese school lunch kitchens grate fresh ginger for its aroma, but for cooking at home Aoi says the tube works just fine. Tube pastes often contain added salt, oil and other ingredients, so check the label. Substitute: Use freshly grated ginger in the same amount. 1 teaspoon of paste is about 5 g.
- 0.8 gsoy sauce
- 0.3 gpotato starch (katakuriko)Japanese potato starch used for thickening sauces and coating fried foods. Substitute: Cornstarch: start with the same amount and add a little more if it is still thin. It thickens a little less than potato starch and needs a couple of minutes at a gentle bubble to reach full thickness.
- 1.4 gwater
About the Japanese ingredients in this recipe
- dashi stock (だし汁)
- Japanese soup stock, usually made from kombu (dried kelp) and/or bonito flakes; the base of most Japanese soups and simmered dishes. Substitute: Instant dashi granules dissolved in water, or a mild unsalted chicken or vegetable stock.
- miso (みそ)
- Fermented soybean paste. Salty and savory, it is Japan's everyday seasoning for miso soup and many simmered dishes. Substitute: Any light (white or awase) miso. Misos differ in saltiness, so start with a little less and taste. Some misos are made with barley or wheat, so check the label if you avoid them.
- sake (酒)
- Sake (Japanese rice wine) is used in small amounts to soften the smell of fish and meat and add depth. Japanese "cooking sake" often contains added salt. Some alcohol can remain after short cooking. If you prefer no alcohol for children, use the substitute. Substitute: The same amount of water (the taste will be a little simpler), or dry white wine.
- ginger paste (tube) (しょうがチューブ)
- Grated ginger sold ready to use in a squeeze tube, a staple in Japanese kitchens. Japanese school lunch kitchens grate fresh ginger for its aroma, but for cooking at home Aoi says the tube works just fine. Tube pastes often contain added salt, oil and other ingredients, so check the label. Substitute: Use freshly grated ginger in the same amount. 1 teaspoon of paste is about 5 g.
- potato starch (katakuriko) (かたくり粉)
- Japanese potato starch used for thickening sauces and coating fried foods. Substitute: Cornstarch: start with the same amount and add a little more if it is still thin. It thickens a little less than potato starch and needs a couple of minutes at a gentle bubble to reach full thickness. Read the guide: Katakuriko (Japanese Potato Starch) and What to Use Instead → Guide: japanese-school-lunch.com/articles/katakuriko-potato-starch/
Directions
- 1
Pat both sides of the mackerel dry with paper towels. Dust with flour and tap off any excess.
- 2
Heat the oil in a frying pan over medium heat, add the mackerel, and lightly brown both sides (about 3 minutes total for both sides; searing the surface removes any fishy smell).
- 3
Put the miso, sugar, sake, ginger paste, soy sauce, and dashi stock in a pot and bring to a boil. Add the mackerel, reduce to low heat, and simmer for about 5 minutes.
- 4
Place a drop lid (otoshibuta) on top and simmer over low heat for about 10 minutes.
- 5
Turn off the heat and pour in the potato starch dissolved in water. Return to low heat and simmer until the sauce thickens.
- 6
Turn off the heat and let the mackerel cool in the pot so it soaks up the flavor.
Note: The amount of dashi stock will vary depending on the size of your pot and how much you are making. Add enough dashi to cover the mackerel about halfway.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 181.5 kcal | 363 kcal | 181.5 kcal |
| Protein | 14.7 g | 29.4 g | 14.7 g |
| Fat | 13.1 g | 26.1 g | 13.1 g |
| Carbohydrates | 1.5 g | 3 g | 1.5 g |
| Salt equivalent | 0.6 g | 1.2 g | 0.6 g |
| Calcium | 9 mg | 18 mg | 9 mg |
| Iron | 0.9 mg | 1.8 mg | 0.9 mg |
| Energy | Protein | Fat | Carbs | Salt equiv. | Calcium | Iron | |
|---|---|---|---|---|---|---|---|
| 1 serving | 181.5 kcal | 14.7 g | 13.1 g | 1.5 g | 0.6 g | 9 mg | 0.9 mg |
| 1 adult serving | 363 kcal | 29.4 g | 26.1 g | 3 g | 1.2 g | 18 mg | 1.8 mg |
Values are per serving (1.5× the Japanese preschool portion); an adult serving is double. They were calculated by a licensed Japanese nutritionist using the Standard Tables of Food Composition in Japan. "Salt equivalent" is sodium × 2.54, the standard Japanese measure. Allergen flags cover egg, milk and wheat only and come from the nutritionist's records. Soy sauce and miso are made with wheat but are usually allowed on Japanese wheat-free school menus, so check with your doctor.
Cooking for bigger kids? See the elementary-school portion of this recipe.
Ingredients in this recipe
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