Healthy Recipes Healthy Regional Recipes Healthy Asian Recipes Healthy Korean Recipes Gochujang-Glazed Grilled Mackerel 4.6 (5) 5 Reviews Oily fish, such as mackerel, are strong-flavored and pair well with boldly seasoned glazes made from gochujang chile paste. The red, rich paste is so common in Korea that it is sold in virtually every supermarket in plastic containers ranging in size from about 2 cups to about 2 quarts. Normally the main ingredients are fermented soybeans ground with red chiles and powdered rice, plus a little salt and sweetener. By Jamie Purviance Updated on January 24, 2023 Print Rate It Share Share Tweet Pin Email Active Time: 30 mins Additional Time: 30 mins Total Time: 1 hr Servings: 4 Yield: 4 servings Nutrition Profile: Dairy-Free Gluten-Free Healthy Aging Healthy Immunity High-Protein Low Carbohydrate Low-Calorie Jump to Nutrition Facts Ingredients 2 tablespoons gochujang (Korean hot pepper paste) 1 tablespoon canola oil 1 tablespoon reduced-sodium soy sauce 2 teaspoons rice vinegar 1 teaspoon grated fresh ginger 2 whole mackerel (about 1 1/2 pounds each) or 4 whole rainbow trout (about 5 ounces each), cleaned and butterflied, tails left on (see Notes) Directions Whisk chile paste, oil, soy sauce, vinegar and ginger in a small bowl until smooth. Transfer 2 tablespoons marinade to a small bowl and set aside. Open each fish like a book, exposing the flesh. Place in a large pan or on a baking sheet and spread the remaining marinade over the flesh. Marinate in the refrigerator for 30 minutes to 1 hour. About 20 minutes before you're ready to grill, preheat grill to high or prepare a charcoal fire. Brush the grill rack clean and oil it well (see Tip). Grill the fish, flesh-side down, for 3 minutes. Flip with a large spatula, spread the reserved marinade over the fish and grill until opaque in the center, 3 to 4 minutes more. Sustainability Tip Both wild-caught mackerel from the Atlantic and farmed rainbow trout from the U.S. are considered best choices for the environment, according to seafoodwatch.org. For this recipe, you'll need whole mackerel (or rainbow trout) that has been cleaned, butterflied and the heads removed (tails left on). Availability of whole mackerel (or trout) varies, but most fish markets or fish departments at large supermarkets can order and clean the fish for you. Call ahead to make sure you get what you're looking for. Shopping for Gochujang Gochujang is a fermented spicy condiment made from red chiles, soybeans and salt. You can find it in most supermarkets and it keeps indefinitely in the refrigerator. To make a substitute for gochujang, combine 2 tablespoons white miso, 2 tablespoons Asian-style chile sauce, such as sriracha, and 2 teaspoons molasses. Tip To oil a grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) Foil on Fish Fish that flakes easily requires a delicate touch to flip on the grill. If you want to skip turning it over when grilling, measure a piece of foil large enough to hold the fish and coat it with cooking spray. Grill the fish on the foil (without turning) until it flakes easily and reaches an internal temperature of 145°F. Gluten Information People with celiac disease or gluten-sensitivity should use soy sauces that are labeled "gluten-free," as soy sauce may contain wheat or other gluten-containing sweeteners and flavors. Rate it Print Nutrition Facts (per serving) 221 Calories 7g Fat 4g Carbs 34g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Calories 221 % Daily Value * Total Carbohydrate 4g 1% Total Sugars 0g Protein 34g 68% Total Fat 7g 9% Saturated Fat 1g 5% Cholesterol 87mg 29% Vitamin A 1070IU 21% Vitamin C 2mg 2% Folate 12mcg 3% Sodium 612mg 27% Calcium 52mg 4% Iron 3mg 17% Magnesium 54mg 13% Potassium 721mg 15% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved