4.8 from 36 votes
Grilled Mackerel with Shio Koji
Grilled Mackerel with Shio Koji gets an extra boost of umami thanks to this Japanese all-purpose seasoning. The fish is quickly marinated then grilled until crispy and lightly charred on the outside and melt-in-your-mouth tender inside.
Prep Time
10 mins
Cook Time
10 mins
Total Time
25 mins
Servings: 2
Calories: 136 kcal
Course:
Main Course
Cuisine:
Japanese
Ingredients
- 5.3 oz mackerel (2 pieces)
- 2 Tbsp shio koji (I used Hikari Miso Shio Koji; you can substitute with 2 tsp kosher salt, but it will lack in umami)
- Lemon wedges
Instructions
- In a flat container, put 5.3 oz mackerel and 2 Tbsp shio koji together and marinate for at least 30 minutes. You can adjust the marinating time according to the size of your mackerel fillets.
Cup of Yum
To Broil (recommended)
- Preheat the broiler* with a rack placed about 6 inches (15 cm) away from the top heating element (in the middle) for 3 minutes. Line a baking sheet with foil for easy cleaning (brush the foil with some oil so the skin doesn‘t stick to it). Place the fish on the foil, skin side down. Broil it on Medium/High for 15–20 minutes, until the surface is blistered and browned a bit. You do not need to flip it. *Typical broiler settings: Low 450ºF/232ºC, Medium 500ºF/260ºC, and High 550ºF/288ºC.
To Bake (optional)
- Preheat the oven to 425°F (218ºC) with a rack placed in the middle. For a convection oven, reduce cooking temperature by 25ºF (15ºC). Bake the fish on parchment paper for 20–25 minutes until golden brown, opaque, and flaky.
To Serve
- Serve immediately with lemon wedges.
To Store
- You can keep the leftovers in an airtight container and store in the refrigerator for up to 2 days.
Nutrition Information
Calories
136kcal
(7%)
Carbohydrates
1g
(0%)
Protein
15g
(30%)
Fat
6g
(9%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
1g
Monounsaturated Fat
2g
Cholesterol
35mg
(12%)
Sodium
422mg
(18%)
Potassium
305mg
(9%)
Sugar
3g
(6%)
Vitamin A
47IU
(1%)
Vitamin C
2mg
(2%)
Calcium
17mg
(2%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 2Serving
Amount Per Serving
Calories 136
% Daily Value*
| Calories | 136kcal | 7% |
| Carbohydrates | 1g | 0% |
| Protein | 15g | 30% |
| Fat | 6g | 9% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 2g | 10% |
| Cholesterol | 35mg | 12% |
| Sodium | 422mg | 18% |
| Potassium | 305mg | 6% |
| Sugar | 3g | 6% |
| Vitamin A | 47IU | 1% |
| Vitamin C | 2mg | 2% |
| Calcium | 17mg | 2% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.