By Lady
Grilled Mackerel Bento
4 steps
Prep:15minCook:10min
Grilled mackerel is a regular item packed in Japanese bento. When this salty but healthy dish is paired with rice, along with spinach ohitashi and tamagoyaki, you will have a nutritionally balanced lunch.
Updated at: Thu, 17 Aug 2023 07:37:54 GMT
Nutrition balance score
Unbalanced
Glycemic Index
60
Moderate
Glycemic Load
103
High
Nutrition per serving
Calories872.2 kcal (44%)
Total Fat7 g (10%)
Carbs171.9 g (66%)
Sugars0.9 g (1%)
Protein22.6 g (45%)
Sodium540.9 mg (27%)
Fiber2.8 g (10%)
% Daily Values based on a 2,000 calorie diet
Instructions
Step 1
Cut the fillet into quarters and liberally salt both sides of the fillets.
Step 2
Let sit for at least 15 minutes or up to overnight in the refrigerator. Pat dry with paper towels before cooking.
Step 3
Heat to medium and place the fish, skin side down. Cook for about 4 minutes per side, or until browned and cooked through.
Step 4
Prepare the rice as package or rice cooker instructions dictate. Dust with furikake for flavoring. Cooking rice generally takes 15-20 minutes.
