Heart-Healthy Grilled Eel with Teriyaki Glaze
Transform your dinner table with this exquisite Heart-Healthy Grilled Eel with Teriyaki Glaze, a perfect balance of rich, umami flavors and nutritious ingredients. This recipe features tender eel fillets brushed with sesame oil, then expertly grilled to perfection, creating a crisp, golden exterior. A luscious homemade teriyaki glaze, crafted with low-sodium soy sauce, mirin, sake, honey, and a hint of fresh ginger, adds a flavor-packed layer of sweetness and depth without overwhelming the dish. Garnished with vibrant green onions and nutty sesame seeds, this dish not only looks stunning but is also a lighter, heart-conscious twist on traditional Japanese cuisine. Whether paired with steamed vegetables or a side of nutty brown rice, this quick and easy recipe—ready in just 35 minutes—delivers restaurant-quality results in the comfort of your home. Healthy, flavorful, and irresistibly satisfying, it’s sure to impress for weeknight dinners or special occasions alike!
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Ingredients
- 2 pieces (about 6-8 oz each) eel fillets
- 0.25 cup low-sodium soy sauce
- 0.25 cup mirin
- 2 tablespoons sake
- 2 tablespoons honey
- 1 teaspoon, grated fresh ginger
- 1 clove, minced garlic
- 1 teaspoon sesame oil
- 1 tablespoon olive oil
- 2 tablespoons, chopped green onions
- 1 teaspoon sesame seeds
Directions
Step 1
In a small saucepan, combine the low-sodium soy sauce, mirin, sake, honey, grated ginger, and minced garlic.
Step 2
Bring the mixture to a gentle simmer over medium heat, stirring occasionally until the sauce thickens slightly, about 5 minutes. Remove from heat and let cool.
Step 3
Pat the eel fillets dry with paper towels to remove excess moisture.
Step 4
Brush the eel fillets with sesame oil on both sides.
Step 5
Heat a grill or grill pan over medium-high heat and lightly oil the grates with the olive oil.
Step 6
Place the eel fillets on the grill, skin side down if applicable, and cook for about 3-4 minutes until the skin is crispy.
Step 7
Flip the eel fillets and brush the top with the prepared teriyaki glaze. Cook for another 3-4 minutes until the eel is cooked through.
Step 8
Remove the eel from the grill and let rest for a few minutes. This allows the juices to redistribute within the meat.
Step 9
Brush additional teriyaki glaze over the grilled eel if desired.
Step 10
Garnish with chopped green onions and sesame seeds. Serve immediately with your choice of sides such as steamed vegetables or brown rice.
Nutrition Facts
| Serving size | (438.5g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1114.9 |
| Total Fat 59.7g | 0% |
| Saturated Fat 11.4g | 0% |
| Polyunsaturated Fat 7.9g | |
| Cholesterol 370mg | 0% |
| Sodium 2096.6mg | 0% |
| Total Carbohydrate 74.2g | 0% |
| Dietary Fiber 0.7g | 0% |
| Total Sugars 66.7g | |
| Protein 56.7g | 0% |
| Vitamin D 1584IU | 0% |
| Calcium 59.6mg | 0% |
| Iron 4.7mg | 0% |
| Potassium 653.1mg | 0% |
Source of Calories