カットトマトがソースのようになじむ「さばのトマトグラタン」

#Food You can go home! Mackerel can plus 1-2 simple exquisite arrangement of ingredients[thin! Mackerel can recipe (1)]


Easy to eat with the aroma of soy sauce and cheese!

table of contents

  • Mackerel tomato gratin
  • Stir-fried mackerel and cabbage with red miso
  • Grilled mackerel in the oven
  • Boiled mackerel and radish

Cheap, easy, well-preserved and nutritious mackerel cans are for busy housewives!
Low-carbohydrate and high-protein. It has plenty of good quality fat, so it will help you to lose weight ♪

In the first installment of the “Skinny! Mackerel Can Recipe” series, we will deliver a simple arrangement made with mackerel can plus 1 or 2 ingredients. It is a bonus of Q & A about mackerel cans, such as how to store after opening the can and what to do with canned juice!

* When using a microwave oven, the standard is 600W. Please heat 1.2 times for 500W and 0.9 times for 700W. Also, there are differences depending on the model, so please heat while watching the situation.

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★ Medical supervision
Takuji Shirasawa

Doctor of Medicine, Director of Shirasawa Institute for Anti-Aging Medicine, Director of Ochanomizu Health and Longevity Clinic. As a leading expert in health and longevity, he has appeared on TV programs, contributed to newspapers and magazines, gave lectures, etc., and his easy-to-understand medical commentary has been well received. Many books.

★ Cooking production
Chisako Hori

Registered dietitian, regular member of the Japanese Society of Anti-Aging Medicine, cook, dietary advisor, managing director of Kikunoi Co., Ltd. We provide advice on menus aimed at revitalizing local governments of food companies, restaurants, and local governments, and provide guidance on general eating habits. Many books.

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Mackerel tomato gratin

Mackerel cans and tomato cans can be squeezed without a kitchen knife!

[Ingredients for 1-2 people]* 1 person sugar 6.9g / 401kcal
・ Mackerel boiled can … 1 can
・ Cut tomato boiled can … 180g
・ Soy sauce… 1 teaspoon
・ Pizza cheese… 30g
・ Dry parsley … a little

[How to make]
1. Cut the canned juice and loosen it roughly.
2. Put 1 canned tomato in a heat-resistant dish, wrap it gently, and heat it in a microwave oven (600W) for about 2 minutes.
3. Sprinkle soy sauce on top of pizza cheese and bake in an oven toaster. When the cheese melts and becomes brown, take it out and sprinkle with dry parsley.

Stir-fried mackerel and cabbage with red miso

Redness The deep richness matches the mackerel

[Ingredients for 1 to 2 people]* 1 person sugar 12.7g / 355kcal
・ Mackerel boiled can… 1 can
・ Cabbage… 200g (about 1/5)
・ Red paprika… 1/6 pieces
・ Sake… 1 tbsp
・ Red miso … 20g
・ Ginger … a little

[How to make]
1. Cut the canned juice and loosen it roughly.
2. Cut the cabbage into small pieces, put them in a heat-resistant container, wrap them gently, and heat them in a microwave oven (600W) for about 2 minutes. Cut paprika into small pieces.
3. Put 1 in a fluororesin-processed frying pan and heat it over medium heat. When it becomes brown, add the miso melted in sake and fry until the seasoning is all over. Serve in a bowl and sprinkle with chopped ginger.

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