これをかければ少しのご飯でも大満足!「さばふりかけ」

#Foods It’s easy to cook together ♪ Make an exquisite “rice companion” with mackerel cans[thin! Mackerel can recipe (5)]


Recommended for people who are not good at blue fish

table of contents

  • Mackerel sprinkle
  • Mackerel flakes
  • Boiled mackerel in Tosa
  • Mackerel meat sauce style

Prepare regular dishes on weekends in preparation for busy weekdays. Even in such a case, please try using mackerel cans.
It has plenty of umami and a strong taste, so you can arrange it as it is with rice or sprinkle it on vegetables!

The 5th serialization of “Skinny! Mackerel Can Recipe” is a recipe for making mackerel cans. The recipe is for one can of mackerel, but you can make two cans at once.

* 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 sprinkle

Roast it crispy and taste the mackerel!

If you put this on, you will be very satisfied with a little rice!

[Ingredients for 1 to 2 people]* 1 person sugar 2.2g / 272kcal
・ Mackerel boiled can… 1 can
・ Soy sauce… 1 tbsp
・ Water… 100ml
・ White roasted sesame … 2g (about 2/3 teaspoon)

[How to make]
1. Put the canned juice in a pan, add soy sauce and water, and heat over medium heat.
2. While loosening the mackerel, roast until the water is gone and mix with the white sesame seeds. If you want to store it, put it in a closed container and put it in the refrigerator (it can be stored for about 1 week).

Mackerel flakes

The taste of rice with the umami of mackerel and salted kelp

It goes well with millet rice and brown rice!

[Ingredients for 1 to 2 people]* 1 person sugar 1.2g / 251kcal
・ Mackerel boiled can… 1 can
・ Salt kelp… 4g (less than 1 tablespoon)
・ Water… 100ml

[How to make]
1. Finely chop the salted kelp.
2. Put the canned juice in a pan, add water and heat over medium heat.
3. Loosen the mackerel and fry until the water is gone. If you want to store it, put it in a closed container and put it in the refrigerator (it can be stored for about 1 week).

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