Korean · dinner
Godeungeo-jorim (Korean Braised Mackerel with Radish)
Video by Maangchi on YouTube · Open on YouTube
- Pescatarian
- Gluten-free with a swap: Use tamari instead of soy sauce, and check the gochugaru is pure chilli
- Dairy-free
- Nut-free
Contains: Gluten, Fish, Soy. Check labels on stock, sauces and spice mixes.
About 28 g of protein, 1.9 g of omega-3 and 9 g of fibre a serve from the mackerel, radish and onion, plus plenty of vitamin C and B12. It is salty (about 1,900 mg sodium a serve), so pair it with plain rice and vegetables.
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Ingredients 11
Method
Tap a time to watch that step in the video.
- Cut the heads and fins off the mackerel, slit the bellies and clean out the guts. Cut across into 5 cm pieces, rinse in cold water and drain. 0:34
- Spread the radish pieces over the base of a large heavy pot and lay the onion slices on top. Place the mackerel over the onion. 1:47
- Mix the soy sauce, hot pepper flakes, sugar, garlic and ginger, and pour over the fish. Pour 1 cup water around the edge of the pot. 2:48
- Cover and boil on high heat for 20 minutes. Tilt the pot, scoop up the broth and spoon it over the fish and radish a few times, then add the green onions and chillies. 4:00
- Cover again and simmer on low for 30–40 minutes, until the radish is soft, brownish and slightly translucent. 5:02
- Uncover, turn the heat up and keep spooning the broth over the top for 5–7 minutes as it reduces. Serve with rice. 5:10
Tip. Mackerel weight is for 2 whole fish; about 400 g of it is edible. The braise is salty, so eat it with plenty of rice and vegetables and leave some of the sauce behind, or use reduced-salt soy sauce.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 34%
- Protein 37%
- Fat 29%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
One serve has about 83% of a day’s sodium. Use less salt, stock or sauce, or a reduced-salt version, to bring it down.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin B12 High145%
3.5 µg a serve, mostly from mackerel (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Omega-3 High116%
1.9 g a serve, mostly from mackerel (92%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin C High89%
80 mg a serve, mostly from korean radish (69%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Selenium High78%
43 µg a serve, mostly from mackerel (90%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B6 High53%
0.9 mg a serve, mostly from mackerel (35%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin D High47%
9.4 µg a serve, mostly from mackerel (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Potassium High33%
1540 mg a serve, mostly from korean radish (37%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium High29%
122 mg a serve, mostly from korean radish (33%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin K High27%
32 µg a serve, mostly from green onions (73%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Folate High27%
109 µg a serve, mostly from korean radish (64%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Iron High26%
4.8 mg a serve, mostly from hot pepper flakes (31%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin E High23%
3.5 mg a serve, mostly from hot pepper flakes (58%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin A High22%
202 µg a serve, mostly from hot pepper flakes (85%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Zinc Source19%
2 mg a serve, mostly from mackerel (36%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Calcium Source13%
167 mg a serve, mostly from korean radish (40%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Maangchi; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.