Miso Grilled Saba Fish

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2 portions Preparation time: 45 minutes

 

INGREDIENTS

 

• 2 pcs Saba fish (fillet)

 

MARINADE

 

• 1 tbsp Grated fresh ginger (10 to 12 gm)
• 2 tbsps Rice vinegar
• 1 tbsp Soya sauce
• 30 gm White miso
• To taste White pepper powder
• 40 m£ Japanese rice wine (mirin) – Optional

 

SALAD

 

• 100 gm Carrot (finely sliced)
• 50 m£ Japanese sesame salad dressing (goma sauce)
• 80 gm Red cabbage (finely sliced)
• 80 gm White cabbage (finely sliced)
• 2 gm White sesame seeds (lightly toasted)

 

Steps

 

1. Whisk miso, rice wine, rice vinegar, soy sauce, ginger and white pepper powder (to taste) together in a small bowl. Rice wine can also be added (optional). Place saba fillets in a ziploc bag, pour marinade into the bag until fillets are well-coated. Seal bag and refrigerate for 30 minutes.

 

2. Finely slice and wash the carrots, red and white cabbages. Remove excess water.

 

3. Place washed vegetables in a salad bowl, add Japanese sesame salad dressing and toss salad with sesame seeds. Set aside.

 

4. Remove fillets from the bag after 30 minutes and pat lightly with kitchen towels. Discard marinade. Heat non-stick frying pan. Grill saba on medium heat, skin side down, until golden brown with a crust. Turn it over and continue cooking until thoroughly cooked.

 

 

5. Serve saba fillets with a portion of salad.

 

Tips

 

As a type of cold-water fish, Saba fish is also known as Norwegian Mackerel. It contains a high amount of Omega 3 fatty acids, which can help prevent heart disease and improve brain health.

Diabetes: Avoid serving fish with shortgrain rice. Use buckwheat soba noodles instead.

Dysphagia: Substitute saba fish with softer textured options like tilapia, snapper or garoupa.

 

Source: Singapore Silver Pages, an initiative by the Agency for Integrated Care. Reproduced with permission.

 

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