Grilled Mackerel with Cucumber Sunomono, Tofu, and Broccoli

A clean and balanced Japanese-style meal centered around grilled mackerel fillet seasoned simply with basil, lemon, and pepper. Served with crisp cucumber sunomono, gently boiled broccoli, and chilled tofu topped with green onion and soy sauce for a refreshing and nutritious plate.

Servings: 1

Prep Time: 10 minutes

Cook Time: 10–12 minutes

Ingredients

Main Dish – Grilled Mackerel

• 1 mackerel fillet (bones and membrane removed)

• Freshly ground black pepper

• Dried basil

• 1 lemon wedge, for serving

Side Dish 1 – Cucumber Sunomono

• 1/3 cucumber, thinly sliced

• 1 tbsp apple cider vinegar (rice vinegar for authenticity)

• 1 tsp alulose or sugar substitute

• Pinch of salt (if using)

• 1 tsp dried or fresh wakame, rehydrated

• Bonito flakes (optional)

Side Dish 2 – Boiled Broccoli

• 1/2 cup broccoli florets

• Pinch of salt (optional)

Side Dish 3 – Chilled Tofu

• 3 small pieces silken or soft tofu

• 1/2 tsp low-sodium soy sauce or ponzu

• 1/4 green onion, finely chopped

• Grated ginger (optional)

Instructions

1. Grill the Mackerel

   
   

   Pat the fillet dry. Season with black pepper and dried basil. Grill skin-side down over medium heat for 4–6 minutes per side, or until the skin is crispy and the fish is cooked through. Serve with a wedge of lemon.

2. Make the Cucumber Sunomono

   
   

   In a small bowl, combine vinegar, alulose, and a pinch of salt (if using). Add thinly sliced cucumber and wakame. Let sit for 5–10 minutes. Top with bonito flakes (if using).

3. Boil the Broccoli

   
   

   Bring a pot of water to a boil. Add broccoli and cook for 1–2 minutes until bright green and just tender. Drain and set aside.

4. Prepare the Tofu

   
   

   Slice tofu into small blocks. Plate and drizzle with ponzu. Top with chopped green onion and a small amount of grated ginger and bonito flakes if desired.

Why It Works

This meal balances heart-healthy fats from mackerel with hydrating and fibrous vegetables. The sunomono provides acidity and crunch, tofu offers protein and cool contrast, and broccoli adds warmth and texture. Light, nutrient-rich, and deeply satisfying.

Grilled Mackerel with Cucumber Sunomono, Tofu, and Broccoli (Diabetic Friendly) 👍👍👍

Nutrition Facts

Grilled Mackerel with Cucumber Sunomono, Broccoli, and Chilled Tofu

Approximate values per serving

• Calories: 289 kcal

• Protein: 26.4 g

• Fat: 16.8 g

• Carbohydrates: 9.1 g

  
  

  • Fiber: 2.4 g

  • Sugars: 2.0 g

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• Sodium: 187 mg

Macronutrient Distribution

• Protein: ~37%

• Fat: ~52%

• Carbohydrates: ~11%

Note: A light, well-balanced meal rich in omega-3s and fiber. The grilled mackerel offers hearty protein, while the sides provide freshness, umami, and variety with minimal sodium.