Module 16 · From the Sea
Miso-Glazed Mackerel with Charred Pak Choi
Miso-Glazed Mackerel with Charred Pak Choi is a keto dinner with 4.6 g net carbs, 34 g protein and 33 g fat per serving (451 kcal). It serves 2 and takes 20 minutes in total.
Japanese saba-style mackerel, glazed with miso and grilled until bubbling, with smoky pak choi and pickled ginger. Bold, glossy and fast.
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Allergens in this Ketogeni recipe: fish, cereals containing gluten, sesame, soybeans, sulphites. Includes listed optional alternatives; check actual ingredient labels and substitutions.
Yield: 2 servings · Active time: 15 min · Total time: 20 min
| Per serving | Amount |
|---|---|
| Net carbohydrates | 4.6 g |
| Protein | 34 g |
| Fat | 33 g |
| Energy | 451 kcal |
| Vitamin D | 25.8 µg |
| Calcium | 191 mg |
| Omega-3 (EPA + DHA) | 3.7 g |
Nutrition figures are estimates, not medical advice. Check ingredient labels and weigh your own portions, especially when tracking a strict daily carbohydrate limit. How to interpret these estimates.
Ingredients
- 4 piece mackerel fillets
- 1 tbsp white miso
- 1 tsp sake or rice vinegar
- 1 tsp tamari
- 300 g organic pak choi, halved
- 1 tsp toasted sesame oil
- 10 g organic fresh ginger, in fine matchsticks
- 1 tsp toasted sesame seeds
- 1 tbsp neutral oil
Step-by-step method
- Heat the grill to high. Mix miso, sake and tamari.
- Lay the mackerel skin-side up on foil, brush with the glaze and grill 5–6 minutes until bubbling and browned.
- Meanwhile char the pak choi cut-side down in a hot oiled pan for 2 minutes, then add a splash of water and cover for 1 minute.
- Finish the pak choi with sesame oil.
- Serve the mackerel on the pak choi with ginger and sesame seeds.
Chef’s tips
- Line the tray with foil: miso glaze sticks.
Variations
- Use salmon.
- Add a few slices of fresh chilli.
Storage
Best freshly grilled.
Questions and answers
How many net carbs are in Miso-Glazed Mackerel with Charred Pak Choi?
One serving has 4.6 g net carbohydrates, 34 g protein and 33 g fat (451 kcal). The recipe makes 2 servings. These figures are estimates; your own ingredients may differ.
Can I make Miso-Glazed Mackerel with Charred Pak Choi ahead, store or freeze it?
Best freshly grilled.
Which allergens are in Miso-Glazed Mackerel with Charred Pak Choi?
It contains fish, cereals containing gluten, sesame, soy and sulphites, as listed by Ketogeni for this recipe. Always check the labels of the products you use.
Can I vary Miso-Glazed Mackerel with Charred Pak Choi?
Yes. Use salmon. Add a few slices of fresh chilli.