Saba no Miso Ni is a comforting Japanese dish featuring mackerel fillets simmered in a rich and flavorful miso-based broth. It’s a hearty and wholesome meal that’s perfect for a cozy night in or a special occasion.

Ingredients

• 2 mackerel fillets (about 6 ounces each)
• For the miso broth:
  • 2 tablespoons white miso
  • 2 tablespoons mirin (or 1 tablespoon honey and 1 tablespoon rice vinegar)
  • 1 tablespoon sake
  • 1 tablespoon brown sugar
  • 1 tablespoon grated ginger
  • 1 clove garlic, minced
  • 1 1/2 cups water
• Vegetable oil for cooking
• Scallions, thinly sliced, for garnish (optional)

Instructions

• Prepare the Miso Broth:
  In a medium saucepan, combine the miso, mirin, sake, brown sugar, ginger, garlic, and water. Bring to a simmer over medium heat, stirring occasionally until the miso dissolves and the broth is heated through.
• Cook the Saba no Miso Ni:
  Lightly oil the bottom of the saucepan or a separate skillet. Place the mackerel fillets in the pan, skin side down. Pour the miso broth over the mackerel fillets, ensuring they are evenly covered. Bring the broth to a simmer, then reduce the heat to low and cover the pan. Simmer for 15-20 minutes, or until the mackerel fillets are cooked through and the flesh flakes easily with a fork.
• Garnish and Serve:
  Garnish the Saba no Miso Ni with thinly sliced scallions, if desired. Serve hot with steamed rice, a side of pickled vegetables, or your favorite Japanese side dishes.

Tips

• For a richer flavor, marinate the mackerel fillets in the miso broth for 30 minutes to an hour before cooking.
• If you don’t have mirin, you can substitute with a mixture of honey and rice vinegar as mentioned in the tips section of the grilled version recipe.
• Use a meat thermometer to ensure the mackerel fillets are cooked to an internal temperature of 145°F (63°C) for safety.
• Adjust the amount of brown sugar in the miso broth to your taste preference.
• For a spicy kick, add a pinch of red pepper flakes to the miso broth.

Health and beauty benefits

Saba no Miso Ni offers numerous health and beauty benefits. Firstly, mackerel is high in protein, which helps maintain and repair muscles. It is also rich in omega-3 fatty acids, promoting heart health and providing anti-inflammatory effects, which can help maintain healthy skin. Additionally, mackerel contains vitamins D and B, which enhance energy metabolism and boost the immune system. Miso, being a fermented food, contains probiotics that improve gut health and aid digestion.