Recipes · Japanese · Seafood
Saikyo-Yaki (Miso-Marinated Grilled Fish)
One serving has 444 kcal and 35 g protein, and at least a fifth of a woman's daily need of cobalamin (203%), vitamin D (D2 + D3) (110%), niacin (95%), pyridoxine (78%), selenium (70%) and phosphorus (60%). Ready in 1460 minutes.
- Preparation: 1450 min
- Cooking: 10 min
- Makes: 1 serving (211 g)
- Difficulty: Easy
- Diets: Pescatarian, Dairy-free, High protein
- Contains: alcohol, fish, gluten, soy, sulphite
Ingredients
- 150 g Salmon, raw
- 35 g Miso
- 10 g Sugar
- 8 g Sake
- 8 g Wine, fortified, sweet
Method
- Whisk the miso, sugar, sake and mirin (sweet fortified wine stand-in) together into a smooth marinade.
- Pat the fish dry and coat it thoroughly in the marinade, then cover and refrigerate for 24 hours (up to 2-3 days develops even more flavour).
- Scrape off most of the miso marinade from the fish, as it will burn if left thick, and let any moisture drip off.
- Grill or broil the fish for 4-5 minutes per side under medium-high heat, watching closely since the marinade's sugar browns quickly, until cooked through and flaking easily.
- Serve hot with steamed rice.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 444 kcal | 21% |
| Carbohydrates | 20.4 g | |
| Water | 124 mL | |
| Fiber | 1.9 g | 6% |
| Protein | 35.2 g | 73% |
| Tryptophan | 0.37 g | |
| Threonine | 1.5 g | |
| Isoleucine | 1.6 g | |
| Leucine | 2.7 g | |
| Lysine | 3 g | |
| Methionine | 0.98 g | |
| Cystine | 0.33 g | |
| Phenylalanine | 1.4 g | |
| Tyrosine | 1.3 g | |
| Valine | 1.9 g | |
| Histidine | 0.91 g | |
| Fat | 22.2 g | |
| Monounsaturated | 6 g | |
| Polyunsaturated | 6.8 g | |
| Docosahexaenoic Acid (DHA) | 1.7 g | |
| Eicosapentaenoic Acid (EPA) | 1.3 g | |
| Omega-6 | 2.2 g | |
| Saturated | 4.9 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 82.5 mg | |
| Calcium | 34.6 mg | 3% |
| Copper | 0.22 mg | 24% |
| Iron | 1.4 mg | 8% |
| Magnesium | 58.5 mg | 19% |
| Manganese | 0.33 mg | 18% |
| Phosphorus | 417 mg | 60% |
| Potassium | 628 mg | 13% |
| Selenium | 38.7 µg | 70% |
| Sodium | 1,394 mg | |
| Zinc | 1.4 mg | 18% |
| Thiamin (vitamin B1) | 0.35 mg | 32% |
| Riboflavin (vitamin B2) | 0.32 mg | 29% |
| Niacin (vitamin B3) | 13.3 mg | 95% |
| Pantothenic acid (vitamin B5) | 2.4 mg | 49% |
| Pyridoxine (vitamin B6) | 1 mg | 78% |
| Folate (vitamin B9) | 45.6 µg | 11% |
| Cobalamin (vitamin B12) | 4.9 µg | 203% |
| Choline | 143 mg | 34% |
| Vitamin A | 88.4 µg | 13% |
| Vitamin C | 5.8 mg | 8% |
| Vitamin D (D2 + D3) | 662 IU | 110% |
| Vitamin E | 5.3 mg | 36% |
| Vitamin K | 11 µg | 12% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.9 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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