Fried mackerel marinated in sweet and sour sauce over crunchy vegetables is a perfectly refreshing summer dish. Once the fish is cooked, let it sit in the vinegar sauce to soak the flavor. It lasts in the fridge for several days and gets better over time. Enjoy a reduced-carb and gluten-free version of a popular dish in Japan. Serve with rice or salad.
Health Benefits of Mackerel
Mackerel is rich in two of the three most important omega 3 essential fatty acids: EPA and DHA. Fatty fish like salmon, tuna, herring, mackerel, and sardines may protect against heart disease, stroke, and depression and help reduce inflammation.
Health benefits of fatty fish may include:
- Protect against heart disease
- Reduce the risk of stroke
- Help with depression
- Alleviate menopausal symptoms
- Reduce inflammation
Ingredients for Fish in Vinegar Sauce
Serving size: 6-8
- Mackerel fillets, 4 (other fish like salmon can be used)
- Sea salt to sprinkle over fish
- Arrowroot flour, 4 Tablespoon
- Avocado oil to fry fish
- Onion, 1
- Carrot, 1/2
- Green pepper, 1
- Rice vinegar, 3/4 Cup
- Dashi, 3/4 Cup
- Tamari sauce, 3 Tablespoon
- Sake, 4 Tablespoon
- Sweetener, 4 Tablespoon
- Chili pod, 1-2
Instructions for Fish in Vinegar Sauce
1.Sprinkle sea salt over fish fillets and leave for 15 minutes.
2.Make dashi (soup base) by adding 1 Cup of water and 1 dashi packet (dried fish) in a saucepan over medium heat. Reduce the heat when it boils and let it simmer for a couple of minutes. Take the dashi packet out and set the soup stock aside. If you are looking for a vegan option, you can use a small piece of kelp instead of a dashi packet.
3.Pat dry fish with paper towel and cut the fillet into 5 pieces each. Coat the fish pieces with arrowroot flour. Set aside.
4.Slice onion, carrot, and bell pepper thinly. Place the sliced vegetables in a large container with a lid.
5.In a pot, mix vinegar, dashi, low-carb sweetener, tamari sauce, sake, and a chili pod. Let it boil. Turn off the heat and pour the vinegar sauce over the sliced vegetables.
6.Heat avocado oil in a large pan and fry fish for about 4 minutes per side. Once fish is cooked, immediately add to the vinegar sauce with sliced vegetables. Close the lid and refrigerate until it’s ready to serve. The fish tastes better next day as it absorbs the flavor from the vinegar sauce.
Watch How to Make Fish in Vinegar Sauce
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