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Recipe

Miso-Roasted Atlantic Mackerel

Scott Phillips

Servings: four.

Mackerel can be bony, so use tweezers or needle-nose pliers to remove any pin bones. Also, its oily nature causes it to develop a fishy flavor fast, so always buy the freshest fish possible and eat it the same day.

Ingredients

  • 1/4 cup white or yellow miso
  • 1/4 cup honey
  • 1 Tbs. toasted Asian sesame oil
  • 2 tsp. reduced-sodium soy sauce
  • 8 boneless, skin-on Atlantic mackerel fillets (3½ to 4 oz. each), scaled
  • 2 to 3 Tbs. vegetable oil; more for the baking sheet
  • 4 lemon wedges or slices

Nutritional Information

      Calories (kcal) : 520
      Fat Calories (kcal): 320
      Fat (g): 36
      Saturated Fat (g): 7
      Polyunsaturated Fat (g): 10
      Monounsaturated Fat (g): 15
      Cholesterol (mg): 120
      Sodium (mg): 330
      Carbohydrates (g): 9
      Fiber (g): 0
      Protein (g): 38

Preparation

  • In a large bowl, whisk the miso, honey, sesame oil, and soy sauce into a smooth paste. Add the mackerel fillets and toss to coat with the marinade. Marinate for 20 minutes at room temperature. Meanwhile, heat the oven to 350°F.
  • Wipe the marinade from the skin side of the fillets. Heat 2 Tbs. of the oil in a 12-inch cast-iron or nonstick skillet over medium-high heat. Working in batches to avoid crowding the pan, cook the fillets skin side down until the skin darkens and crisps slightly, 3 to 4 minutes. As each batch finishes, transfer the fillets skin side down to a lightly oiled baking sheet. Add the remaining 1 Tbs. oil to the skillet between batches if it seems dry. Once all the fillets are seared, put the baking sheet in the oven and bake until the flesh is flaky when poked with a paring knife, 5 minutes. Serve garnished with lemon wedges or slices.

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