Pan-Seared Mackerel with Perilla Oil recipe - ingredients, nutrition and when to eat it
This fish dish is made by lightly brushing mackerel with perilla oil and cooking it until golden.
This fish dish is made by lightly brushing mackerel with perilla oil and cooking it until golden. The outside is savory and crisp, while the flesh stays moist, making it a satisfying choice for lunch or dinner with rice.
Grilled & stir-fried · 15 minutes to cook
Nutrition (per 155.6g serving): 284.9 kcal · protein 35.4g · carbohydrate 0.1g · fat 14.6g · sodium 168.3mg
Nutrition source: one serving calculated from an ingredient table verified against "National Integrated Food Nutrient Database (standard data)" (Korea MFDS, RDA and Ministry of Oceans and Fisheries via the Public Data Portal).
Tips: Perilla oil can start smoking easily, so cook over medium heat rather than high heat.
Tips: Pat the mackerel dry to reduce splattering and help the skin turn golden.
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Ingredients (1 serving)
- Mackerel — 150 g
- Perilla oil — 1 tsp
- Salt — 0.5 g
- Ground black pepper — 0.1 g