Bistro di Marco: Grilling Fish High in Omega 3- Secrets We Can Learn from the Japanese!

Before you turn your nose up at these fish grilling suggestions, just read the following:

Secret #1: Eating fish instead of red meat lowers the risk of heart attacks.

The hikarimono, or shiny fishes (mackerel, Spanish mackerel, sardine, Pacific Saury) contain the highest amounts of EPA and DHA omega3 fats. These fishes are also high in vitamin E which is a powerful antioxidant.

Secret #2: Soy products help reduce heart disease and high blood pressure and are a great source of protein.

Tofu and soy products are also staples in the Japanese diet. Considering that saturated fats from meat and dairy products increase cholesterol, it is encouraging to know that foods derived from plants such as soy actually have the opposite effect. Soybeans provide adequate protein without the saturated fat and cholesterol of meats and high-fat dairy. Soy sauce and tofu are a few examples of soy Omega 3 Fatty Acids

Secret # 3 Fish is Brain Food! Feed your Brain! We’ve heard that one for a long time, but many people may not realize how true that adage is. When I was young I heard that but never really thought about what it meant. I’m still not sure exactly what the original reasoning was, but as we learn more about the human body, and the effects of our diet on our health, that old saying sounds more and more important. Fish really is brain food. And fish is also heart food. And much more. (ref: http://ichibanmorganhill.com/sushi_benefits.php)

Some fish are more abundant in Omega 3 fatty acids than others. High contents of fish oil are found in such fish as salmon, tuna, mackerel, herring, trout, sardines, sanma, or halibut. Fresh mackerel, herring, and sardines are uncommon in American cuisine. Specialty or organic stores, such as Whole Foods will seasonally offer fresh sardines, and fresh or fresh frozen mackerel can be found in many Asian supermarkets. Sanma, which is known as Pacific saury in English, is commonly found in Japanese and Korean cuisine. They can be found fresh frozen in many Japanese markets. Sanma is also very high in omega 3.

Due to the risk of mercury levels in tuna, it is better to concentrate on the smaller fish, such as mackerel, sanma, trout, sardines and salmon, where the threat of mercury ingestion is virtually non-existent Once you develop a taste for grilling and/or smoking these fish, you will find yourself going back for more!

Whole fresh Mackerel (1.5 lbs)

Fresh Frozen Thawed Sanma (Pacific Saury)

Cleaned and Butterflied Mackerel

Cleaned and Butterflied Sanma

Overnight Marinade (for four whole fish, butterflied.

1 cup of soy sauce

½ cup of mirin (sweet cooking sake)

3 cloves of minced garlic

2 green onions, finely chopped

1 tsp of Chinese chili garlic paste

1 tsp of sesame seeds

Set aside some of the marinade for a dipping sauce to use when serving the fish.

Marinade

To Grill/Smoke the Fish

1.Clean fish by removing the head and entrails.

2.Butterfly the fish.

3.Add marinade. Let sit overnight.

4.To grill, use charcoals or mesquite, and add soaked hickory wood chips that will give a nice smoky flavor. Make sure that coals are not too hot, or fish skin will stick to the grate.

5.If possible, make room for a a small pan of water with liquid smoke below the fish away from the coals, to keep the fish from drying out. This way, the coals will not be directly under the fish.

6.Add the fish to the grill, close the lid, and let grill/smoke for about 25-30 minutes, checking regularly to ensure that fish does not dry out or burn.

7. When fish are done, place them on a plate, and eat with chopsticks, The bones in the fish, especially the mackerel and sanma, will remove easily.