Saikyo-yaki Spanish Mackerel (Elementary School Portion)
【小学校】サワラの西京焼き · Sawara no Saikyoyaki
By Aoi, licensed nutritionist · From a Japanese elementary school lunch menu
Saikyo-yaki is a Kyoto classic: fish coated in sweet, mellow white miso and grilled until the glaze turns golden. Sawara (Spanish mackerel) is one of the fish most often paired with it; the kanji for sawara even contains the character for spring, when it is at its best. The white miso keeps the flavor gentle and slightly sweet, so even children who are unsure about fish tend to eat it happily. This school lunch version cooks the fish straight from frozen and gives you both an oven method and a skillet method.
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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 elementary school, sized for Western appetites. An adult counts as two servings. Tap an ingredient to check it off.
Ingredients
- 67.2 gfrozen Spanish mackerel (sawara)A mild, tender fish popular in Japan, milder than regular mackerel. Substitute: Mackerel, kingfish, or a mild firm white fish such as cod.
Seasonings
- 0.9 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.
- 1 gmirinMirin is a sweet Japanese rice seasoning that adds gentle sweetness and a glossy finish. Hon-mirin (true mirin) contains about 14% alcohol; "mirin-style seasoning" has little or no alcohol. Some alcohol can remain after short cooking. If you prefer no alcohol for children, use the substitute. Substitute: For each tablespoon of mirin, use 1 tablespoon water plus 1 to 2 teaspoons sugar.
- 11.1 gwhite misoA sweet, mild, pale miso with a low salt content. Substitute: Any light or mild miso with a small pinch of sugar.
- 0.3 gsugar
- 0.9 gvegetable oil
About the Japanese ingredients in this recipe
- frozen Spanish mackerel (sawara) (冷凍サワラ)
- A mild, tender fish popular in Japan, milder than regular mackerel. Substitute: Mackerel, kingfish, or a mild firm white fish such as cod.
- 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.
- mirin (みりん)
- Mirin is a sweet Japanese rice seasoning that adds gentle sweetness and a glossy finish. Hon-mirin (true mirin) contains about 14% alcohol; "mirin-style seasoning" has little or no alcohol. Some alcohol can remain after short cooking. If you prefer no alcohol for children, use the substitute. Substitute: For each tablespoon of mirin, use 1 tablespoon water plus 1 to 2 teaspoons sugar.
- white miso (白みそ)
- A sweet, mild, pale miso with a low salt content. Substitute: Any light or mild miso with a small pinch of sugar.
Directions
- 1
Put the sake and mirin in a microwave-safe container, cover with plastic wrap leaving a small gap, and microwave at 1200W for about 20 seconds (40 seconds at 600W) to cook off the alcohol. Add the white miso, sugar, and vegetable oil and mix well. - 2
Preheat the oven to 240°C (475°F).
- 3
Place the still-frozen Spanish mackerel in a tray or bowl, add 2/3 of the miso sauce, and turn the fish to coat.
- 4
Arrange the fish on a baking sheet lined with parchment paper.
- 5
Place a tray filled with hot water on the lower rack of the oven and bake the fish at 240°C (475°F) for 10 minutes. Take it out, brush with the remaining sauce, and bake at 240°C (475°F) for another 5 minutes.
- 6
Place the still-frozen Spanish mackerel in a tray or bowl, add 1/3 of the miso sauce, and turn the fish to coat. - 7
Line a skillet with nonstick foil (foil made for frying pans), arrange the fish on it, and cover with a lid.
- 8
Turn on the heat and cook over low heat for 6 minutes, then flip the fish, cover again, and cook over low heat for 4 more minutes (the glaze burns easily, so keep an eye on it). Once the fish is browned, remove the lid and brush the remaining sauce on both sides. Turn the fish skin-side up, turn off the heat, cover, and let it steam for 3 minutes.
Oven method
Note: If using fresh (not frozen) fish, set the oven to 200°C (400°F) and follow the same steps.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 142.5 kcal | 285 kcal | 142.5 kcal |
| Protein | 14.6 g | 29.1 g | 14.6 g |
| Fat | 7.8 g | 15.6 g | 7.8 g |
| Carbohydrates | 4.1 g | 8.1 g | 4.1 g |
| Salt equivalent | 0.9 g | 1.8 g | 0.9 g |
| Calcium | 18 mg | 36 mg | 18 mg |
| Iron | 0.9 mg | 1.8 mg | 0.9 mg |
| Energy | Protein | Fat | Carbs | Salt equiv. | Calcium | Iron | |
|---|---|---|---|---|---|---|---|
| 1 serving | 142.5 kcal | 14.6 g | 7.8 g | 4.1 g | 0.9 g | 18 mg | 0.9 mg |
| 1 adult serving | 285 kcal | 29.1 g | 15.6 g | 8.1 g | 1.8 g | 36 mg | 1.8 mg |
Values are per serving (1.5× the Japanese elementary-school 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.
This is the elementary-school portion of Sawara Saikyo-yaki (Miso-Glazed Spanish Mackerel) (larger quantities, same method).
