Mackerel stew!

[Leeroid]

Here is a Korean recipe for mackerel stew. Red, hot and delicious with rice. Perfect for bulking as it's a real cheap source of Omega 3 fats and protein. One can is only 2 dollars, about half the price of tuna for the same amount but higher in Omega 3.

 

Ingredients:

A wide base pot

2 cans of mackerel in natural oil

1 chinese/japanese/korean radish or turnip (available at Asian markets) 

3 or 4 medium potatoes if above unavailable

1 onion sliced

1 carrot sliced

Half a leek sliced (optional)

 

Sauce ingredients:

2 tablespoons of soy sauce

2 tablespoons of Korean red pepper paste (Go chu jang)

1 table spoon of brown sugar

1 table spoon of garlic

1 teaspoon of ginger (not compulsory, last time I made this didn't have ginger and still tasted just as good)

1 tablespoon of dry ground pepper (optional depending on how spicy you want it)

1 table spoon of sesame oil (not compulsory but gives it a really nice flavour)

1 table spoon of sesame seeds (optional)

 

Peel the potatoes/turnip and cut into 1 inch slices. Lay them on the base of the pot, only one or two layers high.

Mix all the sauce ingredients together and spread about half of it over the potatoes/radish. Then add the mackerel on top and add the liquid in the can as well. Spread the rest of the paste over the mackerel fillets.

Pour about half a cup of water so that the potatoes are covered but not quite all of the mackerel. The less water, the better. Place the other vegetables around the mackerel. 

Cover with a lid and bring to a boil then lower the heat and simmer for about 20 mins. If you used potatoes, you can't simmer for too long as potatoes will crumble but if you used radishes, you can simmer for about 40 minutes. The longer the better. If it becomes too thick, add a little bit of water but not too much.

Serve with steaming white rice. Should get about two large servings out of that. I absolutely love this dish, it's my favourite to make and also very easy. Hope you guys enjoy it

 

 

[Gym rat]

will have to try sometime during offseason when I am bulking

[Dontrunwithknives]

Looks awesome. Definitely going to try this, thanks *good*

[Pseudonym]

Holy mackerel, that looks good!

Are Asian radishes/turnips much different to the "usual" kind?

[Leeroid]

Can't say as I have never tried normal radish

[SoulFate]

Yum. Do you have to use the sugar or is that just to balance off the spice?

[Leeroid]

Doesn't really matter bro, sugar always makes things taste better but no biggie if u don't

[Kalidane]

Holy mackerel, that looks good!

Are Asian radishes/turnips much different to the "usual" kind?

I've not tried the other kind either but Daikon radish is what they're called - not sure if that means anything to ya!

 

They're frickin' awesome.  You may perhaps have seen them as used here?  It used to be a very common side-dish at Korean restaurants but went out of vogue.  Being inexpensive they were seen as 'common' and only tend to come out when some drought/flood/locusts smash the competing offering.  Danmuji can always be found at Korean supermakets and some dairies.  A lot of Chinese supermarkets also stock it.

 

It's fun because it practically glows in the dark!

[Sibolovin]

Going to make today for rough estimates on calories 2 different brands mackeral different calories/ macros listed.

 

Mackeral (I used in tomatoe sauce couldnt remember which one to get) 2 cans 1285 Calories (approx 150gms protein depending on brand)

Paste 45 calories

Large Carrot (200gm) 80 calories

2 * Daikon (turnip thing 540gms) 105 calories

Garlic crushed 60 calories

Around 1575 Calories, give or take with extra sauces etc.

 

 

[Leeroid]

Going to make today for rough estimates on calories 2 different brands mackeral different calories/ macros listed.

 

Mackeral (I used in tomatoe sauce couldnt remember which one to get) 2 cans 1285 Calories (approx 150gms protein depending on brand)

Paste 45 calories

Large Carrot (200gm) 80 calories

2 * Daikon (turnip thing 540gms) 105 calories

Garlic crushed 60 calories

Around 1575 Calories, give or take with extra sauces etc.

 

 

Ummmm, I don't think that will work out too well. The tomato sauce will throw the whole thing off! Needs to be plain in oil. 

[Sibolovin]

 

Came out okay looks like will get 3 meals, added Shirritake noodle (0 calories and green beans)