Pan-Seared Mackerel with Ginger-Soy Glaze

Pan-Seared Mackerel with Ginger-Soy Glaze recipe videos

Pan-Seared Mackerel with Ginger-Soy Glaze is a flavorful dish featuring crispy-skinned mackerel fillets cooked in a savory, aromatic sauce made from soy sauce, ginger, and often a touch of sugar or mirin. This preparation is common in East Asian cuisines, particularly Japanese and Chinese home cooking, where it highlights the fish's rich flavor with a simple yet balanced glaze.

🍽️ Nutrition at a glance

The dish is high in protein and healthy fats, especially omega-3 fatty acids from the mackerel, while being low in carbohydrates. A typical serving provides around 300-400 calories, along with key nutrients like vitamin D, selenium, and B vitamins.

Nutrition breakdown

Calories	310 kcal
Protein	28 g
Carbs	6 g
Fat	18 g
Fiber	0.5 g
Sugar	3 g
Sodium	680 mg
Vitamin D	12 µg
Vitamin B12	8.5 µg
Niacin (B3)	8.2 mg
Selenium	42 µg
Phosphorus	280 mg
Potassium	350 mg
Omega-3 (EPA+DHA)	1.2 g
Sodium	680 mg

Per 1 fillet (150 g) · estimated, varies by recipe

💡 What's interesting

Culturally, mackerel is a staple in many coastal Asian diets, valued for its affordability and nutritional benefits, and the ginger-soy glaze reflects a classic umami-rich flavor profile. Nutritionally, mackerel is one of the best sources of omega-3s, which support heart and brain health, making this dish both delicious and functionally beneficial.