Skip to main content

Fast Day #20: Broiled Mackerel and Rau Muong - 373 calories

Broiled Mackerel and Rau Muong

When I was at the store picking up the salmon sashimi, there was some good looking mackerel pieces that were calling my name. This meal is as easy as it gets. The fish is salted overnight in the Japanese style of Saba (mackerel) Shio (salt) Yaki (broiled) and the Rau Muong (water spinach) is boiled to counter balance the oiliness of the fish.

The water spinach can be easily replaced with boiled spinach or if you have enough calories, a simple saute of kale, garlic and a bit of oil. The mackerel is pretty high in calories so I recommend the simpler veggie preparations.

Saba Shioyaki is quickly becoming one of my favorite dishes due to the ease of preparation and the wallop of flavor. I got these fish pieces (they are not fillets as the spine is still attached) at a Japanese specialty store but Costco sells a package of frozen, wild caught, individually packaged mackerel pieces from Norway that I am eager to try.

Mackerel can be a controversial fish as it has a strong flavor. I like it but I know many people don't. This dish is great for Fast Days because the oiliness lingers and makes me feel fuller longer.

Recipe: Broiled Mackerel (Saba Shioyaki) and Rau Muong - 373 calories

Special Requirements:

  • 24 hours of marinating time for the fish


  • 155 g of mackerel (318 calories)
  • 2 T kosher salt
  • 275 g Rau Muong/ water spinach (55 calories)
  • 3 cups water


  • Wash and trim up mackerel fillets of extraneous fins if necessary.
  • Liberally sprinkle salt on all sides of the fish. You may not need all 2 tablespoons of salt, just make sure you get salt on all parts of the fish. Refrigerate overnight. This fish can be held in the fridge for 2 days after being salted.
  • Pick over the water spinach and break into 1 inch sections. For more information on how to clean water spinach see this post.
  • Bring water to a boil, place water spinach into boiling water until stems are tender but still crunchy. Drain and set aside.
  • While waiting for water to boil, place rack 6 inches from heat source and turn on broiler to high.
  • Line a baking sheet with parchment paper and, if you have one, place fish on a rack skin side down. Broil for 10 minutes. Flip and broil skin side for 8 minutes or until the skin is charred and slightly blistered.
  • Plate up water spinach and saba shioyaki and enjoy!


Popular posts from this blog

Vietnamese Caramelized Shrimp Bowl (Tom Rim): 230 calories

One of my favorite dishes is caramelized pork belly and shrimp. Well since I'm back on the restricted calorie wagon (1350 per day). I decided to make just caramelized shrimp! Instead of paring with rice as usual I used the left over sauce to coat shirataki noodles for a low calorie, low carb meal!

I entered the nutritionals into myfitnesspal under "Vietnamese Caramelized shrimp (Tom Rim)", brand is "KT Homemade". The whole recipe makes 773g. Macros: 1045 calories, 175g protein; 43g fat, 83g carbs, .

For portion above, I used 150g of Caramelized Shrimp (Tom Rim), 10 oz shirataki noodles, 2 oz romaine lettuce - 230 calories. Macros: 230 calories; 8g fat; 21g carbs; 35g protein.

The recipe couldn't be more simple, especially if you have a jar of premade caramelized sugar in your pantry. If not, just make it as you cook.


This instructions assume you don't have caramelized sugar in your pantry like I do!Thai chili peppers are optional. It's more t…

Cracking the Calories: Hu Tieu (Vietnamese Clear Noodle Soup) - 250 Calories

Cracking the Calories: Hu Tieu
Vietnamese Clear Noodle Soup
Noodle soups are a mainstay in Vietnamese cuisine. Pho (pronounced: fuh), both chicken and beef, takes the spotlight in popularity. But there are many, many other noodle soups that range from spicy (Bun Bo Hue) to sweet (Bun Rieu) to seafood based broths (Hu Tieu) that are also quite delicious.

I wanted to cook something light and refreshing for Mr. J's return from a long, hard week at a client site and Hu Tieu jumped out at me as the perfect fit. Also it didn't help that Wandering Chopsticks was taunting me with wonderful Retro Posts all week on her Facebook page and this was one of the dishes.

Traditionally, this dish is made with a light seafood broth, topped with pork (BBQ for Saigon Style or boiled for Nam Vang style), shrimp, sometimes, crab claws, and always with lots of vegetables (lettuce, Chinese celery, chives, etc). The noodles are usually wide and flat made of rice…

Fast Day #14: Trader Joe's Reduced Guilt Spinach & Cheese Stuffed Shells - 270 calories (FAIL)

Trader Joe's Reduced Guilt
Spinach & Cheese Stuffed Shells with Marinara Sauce
Since I had such a light lunch today, I figured I'd reach into the freezer for a pasta meal that I've been wanting to try. These stuffed shells from Trader Joe's (see above) look so inviting. It has carbs, veggies, cheese and tomato sauce! All the things I love.
But alas this entree succumbed to the most devastating flaw imaginable - small portion size. I mean really, really, really small. There were only 2 stuffed shells the length of my middle finger and about an inch wide at the chubbiest point. Two, two measly shells - this is not a good sign.
I heated up the entree according to the package directions. and this was what I was greeted with:

Not too appealing looking. But I'm not one to judge a dish by it's presentation. Gleefully, I dug in. To my dismay I was welcomed to  a hard shell, a mealy interior, and a too tart marinara sauce.