Healthy cooking tip
Mackerel is raw without salt and grilled until brown.
Calories
279kcal
Carbs
6.3g
Protein
14.7g
Fat
20.3g
Sodium
105mg
Ingredients
Main
Others
FlourSoy SauceHoney
Mackerel 70g, Flour 4g[About the Sauce]저나트륨발사믹소스:Soy Sauce 1g, Olive Oil 13g, Balsamic Vinegar 6g, Honey 4g
Finding these ingredients in the US
- Soy SauceAny supermarket soy sauce works here; low-sodium versions swap in 1:1.
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
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.
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STEP 01 / 06
17%
🔍STEP 01
Cut the prepared mackerel into 5cm pieces and score the skin.
🍳Active ingredients(1)
🐟Mackerel(70g)🔪 Prep
🔍STEP 02
Coat the scored mackerel with flour.
🍳Active ingredients(2)
🐟Mackerel(70g)🥗 Toss & mix
🌾Flour(4g)🥗 Toss & mix
🔍STEP 03
Preheat the oven to 200℃.
🔍STEP 04
Mix soy sauce, olive oil, balsamic vinegar, and honey to finish the sauce.
🍳Active ingredients(3)
Olive Oil(13g)🥗 Toss & mix
🍶Balsamic Vinegar(6g)🥗 Toss & mix
🍯Honey(4g)🥗 Toss & mix
🔍STEP 05
Place the mackerel in a pan and bake in the oven.
🍳Active ingredients(1)
🐟Mackerel(70g)🍞 Bake
🔍STEP 06
Serve low-sodium balsamic sauce together with grilled mackerel.
🍳Active ingredients(1)
🐟Mackerel(70g)🍽️ Plate