Norwegian Mackerel Tortilla Rolls
(Diet Food) Refreshing and Light Norwegian Mackerel Tortilla Rolls
When dieting, consuming fish rich in fatty acids can lead to a much healthier weight loss journey. Norwegian mackerel is also packed with protein, making it highly beneficial for dieting. You can enjoy a delicious tortilla roll with various vegetables, creating a refreshing and light diet dish.
Ingredients- 160g Norwegian Mackerel Fillet
- 1/2 Red Bell Pepper
- 1/2 Yellow Bell Pepper
- 1/2 Orange Bell Pepper
- 4 fresh Perilla Leaves (깻잎)
- 1/2 Onion
- 4 sprigs Chicory
- 1 Tortilla
- 2 Tbsp Plain Yogurt
- 2 Tbsp Spaghetti Sauce
- 2 Tbsp Hot Chili Sauce
- Pinch of Herb Salt
Cooking Instructions
Step 1
Let’s make a delicious roll using Norwegian mackerel, which is packed with protein, vitamin D, and omega-3 fatty acids! When choosing mackerel, make sure to look for the ‘Seafood from Norway’ mark, which certifies high-quality Norwegian seafood.
Step 2
Removing the thin membrane from the mackerel fillet can significantly reduce any fishy odor. Gently grasp the edge of the membrane and carefully peel it off all the way to the end.
Step 3
Sprinkle herb salt evenly on both sides of the Norwegian mackerel fillet and let it marinate for about 15 minutes to absorb the flavors. This step enhances the mackerel’s savory taste.
Step 4
Wash the fresh perilla leaves and thinly julienne them. Peel and thinly julienne the onion as well. Soak the julienned perilla leaves and onion in cold water for about 20 minutes. This process removes the onion’s pungency and mellows the perilla leaves, balancing their flavors.
Step 5
Heat a pan over medium-low heat and toast the tortilla on both sides until lightly golden. Be careful not to overcook or use high heat, as the tortilla can become brittle. Gently toasting it preserves a soft texture.
Step 6
Gently simmer the marinated Norwegian mackerel in the hot chili sauce over medium-low heat. The spicy and sweet flavors of the sauce will infuse the mackerel, making it less greasy and delightfully tasty.
Step 7
On the warm toasted tortilla, first spread a thin layer of plain yogurt. The yogurt adds a creamy texture and mild flavor. Then, spread the spaghetti sauce over the yogurt to add depth of flavor. The yogurt makes the overall taste much smoother and richer.
Step 8
Arrange the prepared julienned onion, perilla leaves, colorful bell peppers, and crisp chicory neatly over the yogurt and sauce-coated tortilla. Finally, add the simmered Norwegian mackerel and roll it up tightly, like a sushi roll.
Step 9
If you cut the roll immediately after wrapping, the filling might spill out or the shape might be distorted. Tightly wrap the roll in plastic wrap and let it rest for about 5 minutes (in the refrigerator or at room temperature) to help it set. This will ensure clean cuts when you slice the roll.
Step 10
Slice the shaped Norwegian mackerel tortilla roll into bite-sized pieces and arrange them attractively on a plate. Your delicious Norwegian Mackerel Tortilla Rolls are now ready!
Step 11
The combination of spicy-sweet Norwegian mackerel and the crisp, fresh vegetables is truly delightful. When dieting, making low-sodium tortilla rolls like this provides a satisfying meal without needing separate carbohydrates. Enjoy a tasty and healthy diet with various vegetables and nutritious mackerel!
