• We reduced the amount of sodium and sugar used in home-cooked meals by using only 1/3 of the seasoning sauce.<br> • Using tomatoes rich in potassium helped excrete sodium.<br> • By using broth made from bonito flakes, we increased the umami flavor and reduced the amount of sodium used.
Calories
420kcal
Carbs
13.8g
Protein
24.3g
Fat
29.9g
Sodium
551.5mg
Ingredients
Main
Others
2servings based on<br> • [Home-style Easy Meal Ingredients] Mackerel(1whole=250g), Dried Radish Greens(30g), Radish(20g), Green Onion(20g), Cheongyang Chili(20g), Seasoning Sauce(75g)<br> • [Additional Ingredients] Whole Tomato(200g), Eggplant(60g), Zucchini(90g), Shiitake Mushroom(40g), Tofu Noodles(50g), Bonito Flakes(2g), Basil Leaf(2g), Cooking Oil(20g), Water(3cup=600g)
Finding these ingredients in the US
- RadishKorean radish (mu) is at Korean markets; daikon from any Asian grocery is the closest everyday swap.
- ZucchiniKorean zucchini (aehobak) is sweeter with thinner skin; regular zucchini works fine in most dishes.
- Cheongyang ChiliCheongyang chilies are at Korean markets. Serrano matches the heat; jalapeño is a milder stand-in.
- Green OnionKorean large green onion, at Korean markets. Elsewhere use the white parts of several scallions, or a mild leek.
- Shiitake MushroomFresh shiitake are in most supermarket produce sections; rehydrated dried ones give even deeper flavor.
Nutrition Facts
Per 100g of main ingredientsMackerel
- Rich in vitamin B3 (niacin) (8.2mg) — supports energy metabolism and skin health
- Rich in protein (20g) — used to build and maintain muscle and body tissue
Radish
- Rich in vitamin C (12mg) — acts as an antioxidant and helps you absorb iron
Green Onion
- Contains iron (0.82mg) — helps your blood carry oxygen
- Contains dietary fiber (1.6g) — can support digestion and help you feel full
Cheongyang Chili
- Rich in vitamin C (51mg) — acts as an antioxidant and helps you absorb iron
- Rich in dietary fiber (4.7g) — can support digestion and help you feel full
Source: RDA National Standard Food Composition Table. General nutritional info, not a claim of medical benefit.
Instructions
Follow the steps to see at a glance when and how each ingredient is used.
🔍Add water, radish, and green onion to the pot, and once boiling, turn off the heat and add bonito flakes; after 30 minutes, strain through a sieve to make broth.
🔍Slice the zucchini, eggplant, and shiitake mushroom 5mm thick. Coarsely chop the dried radish greens.
🔍Wash the mackerel under running water, pat dry with paper towels, heat cooking oil in a pan preheated to 180℃, and grill the mackerel skin-side first, then both sides, for 10 minutes.
🔍Using the leftover oil in the pan the mackerel was grilled in, stir-fry the dried radish greens, add whole tomato, and mash with a spatula.
🔍Add broth (500g), the seasoning sauce, grilled mackerel, and the prepared zucchini, eggplant, and shiitake mushroom, and braise over medium heat.
🔍Add cheongyang chili and tofu noodles and cook for about 2 more minutes, turn off the heat, plate, and top with basil leaf to finish.