Enjoy mackerel!

Japan is known for its heavy seafood consumption. Average annual consumption of seafood per person in 2011 was 74.2kg, which is equivalent of 163lb. This amount is said to be three times that of the consumption in the United States of America. Among the popular seafood they consume are tuna, salmon, plaice, squid, and mackerel, which is 'saba' in Japanese.

Mackerel is rich in protein and other minerals such as calcium, phosphorous, potassium, selenium and magnesium. Vitamins such as Vitamin A, Vitamin D, Vitamin K, Niacin, Vitamin B12, Vitamin C, Choline and Folate can be found in mackerel. It's a good source of Omega-3 fatty acids and some amount of Omega-6 fatty acids.

The health benefits of eating mackerel include regulating hormonal levels; improving the elasticity of blood vessels and capillaries; lowering cancer-causing agents and thus prevents the risk of many cancers; lowering bad cholesterol levels; reducing blood coagulation; lowering high blood pressure levels; treating migraine headaches and arthritis conditions; enhancing memory by improving the activity of the brain; preventing heart-related disorders; improving organ functions that are weakened by illnesses; strengthening immune system and regulating metabolism.

And it is cheap!

JACK MACKEREL'S GOOD

When I was in London, I used to buy fresh or smoked mackerel caught in Scandinavia and the Mediterranean Sea. It was not until recently that I discovered that we could buy Jack mackerel with brine at any supermarket here in Jamaica. I had been deprived of mackerel dishes. Jack mackerel is smaller than horse mackerel in size, but still tastes good, like tuna fish. (Please note salt mackerel is not suitable for most of Japanese recipes).

Two of my most favourite mackerel recipes in Japanese cuisine are charcoal-grilled mackerel fillet and 'misoni'. The former requires fresh, uncooked mackerel, which we cannot get in Jamaica as far as I know, so today, I am introducing mackerel 'misoni'.

Over the coming weeks, I will share many other delicious ways to cook mackerel.

Mackerel - (Saba) Misoni

Cooking time 15 minutes

Serves 2 persons

Ingredients

1 tin Jack mackerel with brine (300g net)

3 gm of ginger (peeled and sliced)

2tbsp of miso paste

1tsp of soy sauce (ideally Kikkoman brand)

100ml water

50ml white wine or sake

Cooking Instructions

This recipe is extremely easy.

Drain brine (water) from the tin of mackerel and wash the fish quickly under running water. (I usually use Lasco Jack Mackerel with Brine. One 300g tin usually contains three tails of mackerel).

I recommend you to choose soy sauce and miso paste which are made in Japan for their authentic flavour.

Place all ingredients in the saucepan and cook under medium heat for 10-15 minutes. Turn the fish from time to time. As it has sugar, make sure it does not caramelise and burn.

This menu goes well with rice and slices of uncooked silken tofu garnished with graded ginger and drops of soy sauce on the side.

Itadakimasu (eat well)!

Ai Irisawa-Coney managed a Japanese restaurant in Soho, London. She is also a founder of Epiphany Media Solutions and ACI Consultancy www.aci-consultancy.com in Kingston.