Omega-3 Rich ‘Mackerel Millefeuille Lasagna’: A Layered Delight
#MackerelMillefeuilleLasagna#NorwegianMackerel#HealthyHomePartyMenu
Introducing this month’s healthy dish: a special ‘Mackerel Millefeuille Lasagna’ featuring the nutrient-rich Norwegian mackerel. This layered creation, packed with fresh vegetables and flaky fish, is perfect for a festive year-end home party or any special occasion. This Korean-inspired fusion dish offers a delightful balance of the mackerel’s mild flavor, crisp vegetables, and melted cheese, making it a wholesome and delicious option for everyone.
Ingredients
- 1 high-quality mackerel (approx. 300-400g) with ‘Seafood from Norway’ mark
- 1 fresh carrot
- 1 tender zucchini
- 10 fresh perilla leaves (깻잎)
- 1 eggplant
- 1 cup mozzarella cheese (approx. 100-150g)
- 1 cup meatball sauce (approx. 200ml)
- 1 tablespoon turmeric powder (for flavor and to remove fishiness)
- 1 tablespoon cooking wine (mirin or sake, for removing fishiness)
- Pinch of black pepper, to taste
Cooking Instructions
Step 1
Begin by selecting one fresh, high-quality mackerel, preferably one bearing the ‘Seafood from Norway’ mark. The freshness of the mackerel is crucial for the overall flavor of the dish.
Step 2
Thoroughly wash the eggplant, carrot, zucchini, and perilla leaves under running water. Ensure they are patted dry before use to prevent excess moisture in the dish.
Step 3
If using mackerel fillets, it makes the process even easier. Place the mackerel in a pan. Brush evenly with 1 tablespoon of cooking wine (mirin or sake) to eliminate any fishy odor. Sprinkle 1 tablespoon of turmeric powder (or curry powder) over the fish. Cover the pan and cook over low heat for about 2-3 minutes. Then, carefully flip the fish to cook the other side until lightly golden.
Step 4
While the mackerel is cooking, use a mandoline slicer or a sharp knife to cut the eggplant, carrot, and zucchini into long, thin strips. Slice the perilla leaves similarly. Heat a pan and add the eggplant slices. Lightly season with just a hint of salt and pepper – you want to gently flavor them without making them too salty. Sauté briefly until the eggplant is slightly tender but still holds its shape. This step enhances the eggplant’s texture and flavor.
Step 5
Prepare an oven-safe or microwave-safe round dish. Spread a generous layer of the flavorful meatball sauce evenly across the bottom of the dish. About 1 cup (approximately 200ml) should be sufficient. A good amount of sauce prevents the dish from becoming dry.
Step 6
Once the mackerel is cooked, cut each fillet lengthwise into two pieces. This will make it easier to arrange them attractively in the dish, forming the ‘millefeuille’ layers.
Step 7
Begin layering the ingredients around the edge of the dish, on top of the meatball sauce. Place the sautéed eggplant slices, slightly overlapping, along the outer rim. Follow this with layers of carrot, zucchini, and then perilla leaves, arranging them in a decorative pattern like flower petals.
Step 8
On top of the arranged vegetables, carefully place the cooked mackerel pieces. The fish will act as a central, substantial layer.
Step 9
If you have any remaining mackerel fillet, add it to fill in any gaps on top of the vegetable layers. This abundance of fish will contribute to a richer taste.
Step 10
Continue layering the vegetables in the same sequence: eggplant, zucchini, carrot, and perilla leaves. Fill any remaining spaces by carefully stacking the ingredients. The multiple layers, reminiscent of ‘millefeuille’ (meaning a thousand leaves), give this dish its name. Building height into the dish makes it visually appealing.
Step 11
Once all the layers are assembled, spoon another small amount of meatball sauce into the center of the dish. Generously sprinkle the mozzarella cheese all over the top. The melting cheese will bind all the ingredients together beautifully.
Step 12
*If using an oven: Lightly grease the oven-safe dish with cooking oil. Bake in a preheated oven at 160°C (320°F) for approximately 12 minutes, or until the cheese is melted and golden brown. Adjust baking time based on your oven’s performance.
Step 13
*If using a microwave: Cover the dish tightly with plastic wrap. Microwave for about 3 minutes, or until the cheese is fully melted. Cooking time may vary depending on microwave wattage.
Step 14
Once cooked, carefully cut the Mackerel Millefeuille Lasagna into 4 or 8 wedges using kitchen shears or a knife, starting from the center. Serve hot, accompanied by extra meatball sauce. Enjoy your delicious and healthy ‘Mackerel Millefeuille Lasagna’! This Omega-3 rich dish is sure to impress and make your mealtime memorable.
