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Active Time:30 minsAdditional Time:30 minsTotal Time:1 hrServings:4Yield:4 servingsJump to Nutrition Facts
Active Time:30 minsAdditional Time:30 minsTotal Time:1 hrServings:4Yield:4 servings
Active Time:30 mins
Active Time:
30 mins
Additional Time:30 mins
Additional Time:
Total Time:1 hr
Total Time:
1 hr
Servings:4
Servings:
4
Yield:4 servings
Yield:
4 servings
Jump to Nutrition Facts
Cook Mode(Keep screen awake)Ingredients2tablespoonsgochujang (Korean hot pepper paste)1tablespooncanola oil1tablespoonreduced-sodium soy sauce2teaspoonsrice vinegar1teaspoongrated fresh ginger2whole mackerel (about 1 1/2 pounds each) or 4 whole rainbow trout (about 5 ounces each), cleaned and butterflied, tails left on (see Notes)
Cook Mode(Keep screen awake)
Ingredients
2tablespoonsgochujang (Korean hot pepper paste)
1tablespooncanola oil
1tablespoonreduced-sodium soy sauce
2teaspoonsrice vinegar
1teaspoongrated fresh ginger
2whole mackerel (about 1 1/2 pounds each) or 4 whole rainbow trout (about 5 ounces each), cleaned and butterflied, tails left on (see Notes)
Directions
Whisk gochujang, oil, soy sauce, vinegar and ginger in a small bowl until smooth. Transfer 2 tablespoons marinade to a small bowl and set aside.
Open each fish like a book, exposing the flesh. Place in a large pan or on a baking sheet and spread the remaining marinade over the flesh. Marinate in the refrigerator for 30 minutes to 1 hour.
About 20 minutes before you’re ready to grill, preheat gas grill to high or prepare a charcoal fire.
Brush the grill grates clean and oil them well. To oil grill grates, oil a folded paper towel, hold it with tongs and rub it on the grates. Do not use cooking spray on a hot grill.
Grill the fish, flesh-side down, for 3 minutes. Flip with a large spatula, spread the reserved marinade over the fish and grill until opaque in the center, 3 to 4 minutes more.
Sustainability Tip
Both wild-caught mackerel from the Atlantic and farmed rainbow trout from the U.S. are considered best choices for the environment, according to seafoodwatch.org. For this recipe, you’ll need whole mackerel (or rainbow trout) that has been cleaned, butterflied and the heads removed (tails left on). Availability of whole mackerel (or trout) varies, but most fish markets or fish departments at large supermarkets can order and clean the fish for you. Call ahead to make sure you get what you’re looking for.
Frequently Asked QuestionsYes!Mackerel is a fatty fishloaded with heart-healthy omega-3s.Omega-3 fatty acidshave been shown to protect the heart, lower inflammation, improve cognitive function and mental health, and even protect the eyes.Gochujangis a fermented spicy condiment made from red chiles, soybeans and salt. The red, rich paste is so common in Korea that it is sold in virtually every supermarket in plastic containers ranging in size from about 2 cups to about 2 quarts. Typically, the main ingredients are fermented soybeans ground with red chiles and powdered rice, plus a little salt and sweetener. You can find gochujang in most supermarkets and it keeps indefinitely in the refrigerator. To make a substitute for gochujang, combine 2 tablespoons of white miso, 2 tablespoons of chile sauce (such as Sriracha) and 2 teaspoons of molasses.Serve this simple grilled mackerel with white rice,brown riceorcauliflower riceand any type of kimchi such asmustard-green kimchi,cabbage kimchiorcucumber kimchi. It’s also delicious served alongsideBibim Naengmyeon,Mushroom JapchaeorGat Kimchi Bokkeum Bap (Mustard-Green Kimchi Fried Rice)for a weeknight dinner.Fish that flakes easily requires a delicate touch to flip on the grill. If you want to skip turning it over when grilling, measure a piece of foil large enough to hold the fish and coat it with cooking spray. Grill the fish on the foil (without turning) until it flakes easily and reaches an internal temperature of 145°F. You can also use grilling accessories like a wood plank or grill basket if you prefer not to use foil.
Frequently Asked Questions
Yes!Mackerel is a fatty fishloaded with heart-healthy omega-3s.Omega-3 fatty acidshave been shown to protect the heart, lower inflammation, improve cognitive function and mental health, and even protect the eyes.
Gochujangis a fermented spicy condiment made from red chiles, soybeans and salt. The red, rich paste is so common in Korea that it is sold in virtually every supermarket in plastic containers ranging in size from about 2 cups to about 2 quarts. Typically, the main ingredients are fermented soybeans ground with red chiles and powdered rice, plus a little salt and sweetener. You can find gochujang in most supermarkets and it keeps indefinitely in the refrigerator. To make a substitute for gochujang, combine 2 tablespoons of white miso, 2 tablespoons of chile sauce (such as Sriracha) and 2 teaspoons of molasses.
Serve this simple grilled mackerel with white rice,brown riceorcauliflower riceand any type of kimchi such asmustard-green kimchi,cabbage kimchiorcucumber kimchi. It’s also delicious served alongsideBibim Naengmyeon,Mushroom JapchaeorGat Kimchi Bokkeum Bap (Mustard-Green Kimchi Fried Rice)for a weeknight dinner.
Fish that flakes easily requires a delicate touch to flip on the grill. If you want to skip turning it over when grilling, measure a piece of foil large enough to hold the fish and coat it with cooking spray. Grill the fish on the foil (without turning) until it flakes easily and reaches an internal temperature of 145°F. You can also use grilling accessories like a wood plank or grill basket if you prefer not to use foil.
Originally appeared: EatingWell Magazine, July/August 2010
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Nutrition Facts(per serving)221Calories7gFat4gCarbs34gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
