Japanese-Style Grilled Fish

Gluten Free
Dairy Free
Low Fod Map
Japanese-Style Grilled Fish
45 min.
4
194kcal

Suggestions


Experience the delightful flavors of Japanese cuisine with this Japanese-Style Grilled Fish recipe, perfect for those seeking a healthy and delicious meal. This dish is not only gluten-free and dairy-free, but it also adheres to a low FODMAP diet, making it an excellent choice for anyone with dietary restrictions. With just 45 minutes of preparation and cooking time, you can serve up to four people a meal that is both satisfying and nutritious.

Imagine the aroma of fresh ginger mingling with the rich, savory notes of mirin and sake as you marinate your choice of oily fish, such as bluefish or mackerel. The marinade infuses the fish with a unique depth of flavor, ensuring each bite is a burst of umami goodness. Grilling the fish adds a smoky char that perfectly complements the marinade, creating a dish that is not only visually appealing but also a feast for the senses.

This grilled fish is versatile enough to be served as an antipasti, starter, or even a light snack, making it a fantastic addition to any gathering or a simple weeknight dinner. Garnished with fresh lemon slices, it’s a dish that promises to impress your family and friends while keeping your health goals in check. Dive into this culinary adventure and savor the taste of Japan right in your own kitchen!

Ingredients

  • fillet fish fillet (bluefish, mackerel, or other oily fish)
  • tablespoons ginger fresh grated
  • slices optional: lemon for serving
  • 0.3 cup mirin sweet
  • servings olive oil 
  • 0.3 cup wine dry white
  • servings pepper black freshly ground to taste
  • 0.3 cup soya sauce 
  • tablespoons sugar 

Equipment

  • sauce pan
  • baking pan
  • grill

Directions

  1. To make the marinade, combine all the ingredients in a small saucepan. Bring to a boil over medium-high heat, and then immediately remove from the heat. Cover and let cool to room temperature.
  2. Arrange the fish fillets in a deep baking dish and pour the marinade over. Cover and refrigerate for 4 hours or overnight, turning the fish occasionally.
  3. Prepare a hot fire in a grill. Oil the grill grate or a perforated grill rack.
  4. Remove the fish from the marinade and pat dry.
  5. Brush or spray the fillets on both sides with olive oil.
  6. Place the fish, flesh side down, on the grill rack and grill for 10 minutes per inch of thickness, turning once halfway through. A fish fillet is done when it begins to flake when tested with a fork in the thickest part.
  7. Remove from the grill, season with salt and pepper, and serve hot,garnished with fresh lemon slices.
  8. From 25 Essentials: Techniques for Grilling Fish by Karen Adler and Judith Fertig. Copyright © 2010 by Karen Adler and Judith Fertig; photographs copyright © 2010 by Joyce Oudkerk Pool. Published by The Harvard Common Press.

Nutrition Facts

Calories194kcal
Protein3.84%
Fat66.56%
Carbs29.6%

Properties

Glycemic Index
43.15
Glycemic Load
4.48
Inflammation Score
-1
Nutrition Score
2.3086956598513%

Flavonoids

Malvidin
0.01mg
Catechin
0.12mg
Epicatechin
0.08mg
Eriodictyol
0.37mg
Hesperetin
0.55mg
Naringenin
0.07mg
Apigenin
0.01mg
Luteolin
0.05mg
Myricetin
0.01mg
Quercetin
0.03mg

Nutrients percent of daily need

Calories:194.06kcal
9.7%
Fat:14.09g
21.67%
Saturated Fat:1.95g
12.18%
Carbohydrates:14.1g
4.7%
Net Carbohydrates:13.84g
5.03%
Sugar:9.95g
11.06%
Cholesterol:0.5mg
0.17%
Sodium:924.93mg
40.21%
Alcohol:3.02g
100%
Alcohol %:5.42%
100%
Protein:1.83g
3.66%
Vitamin E:2.03mg
13.55%
Vitamin K:8.67µg
8.26%
Manganese:0.11mg
5.59%
Vitamin B3:0.66mg
3.29%
Iron:0.51mg
2.85%
Phosphorus:24.88mg
2.49%
Magnesium:9.39mg
2.35%
Vitamin B6:0.05mg
2.27%
Potassium:62.94mg
1.8%
Vitamin B2:0.03mg
1.63%
Copper:0.03mg
1.56%
Vitamin C:1.1mg
1.34%
Fiber:0.26g
1.04%
Source:Epicurious