Omega-Rich Korean Mackerel with Anti-Inflammatory Marinade
⏱️ 35 minutes👥 4 servings❤️ Taste: /10
Nutrition Facts
Calories
310
Protein
28g
Carbs
4g
Fiber
2g
Health Benefits
Gut Health7/10
Anti-Inflammatory9/10
Blood Sugar Control9/10
Ingredients
- •• 4 mackerel fillets, skin on (rich in omega-3s)
- •• 3 tablespoons coconut aminos (replaces high-sodium soy sauce)
- •• 2 tablespoons apple cider vinegar (supports gut health)
- •• 2 tablespoons ginger, freshly grated (anti-inflammatory)
- •• 4 garlic cloves, minced (about 1.5 tablespoons)
- •• 1 tablespoon gochugaru (Korean red pepper flakes)
- •• 2 green onions, finely chopped
- •• 1 tablespoon toasted sesame oil
- •• 1 teaspoon monk fruit sweetener (blood sugar friendly)
- •• 1/4 teaspoon black pepper
Instructions
- 11. Combine coconut aminos, apple cider vinegar, ginger, garlic, gochugaru, monk fruit sweetener, and sesame oil in a bowl
- 22. Pat mackerel fillets dry with paper towels
- 33. Place fillets in a shallow dish, pour marinade over fish
- 44. Marinate 30 minutes (not longer - fish will get too salty)
- 55. Heat grill or grill pan to medium-high
- 66. Grill mackerel 4-5 minutes per side until flesh flakes easily
- 77. Garnish with green onions and black pepper
Smart Substitutions
Soy sauce→Coconut aminos
Lower sodium, no wheat/soy, contains beneficial amino acids
💡 Lower GI
Sugar→Monk fruit sweetener
Zero glycemic impact, maintains sweetness without insulin spike
💡 No spike