Heart-Healthy Grilled Eel with Teriyaki Glaze
Elevate your seafood game with this Heart-Healthy Grilled Eel with Teriyaki Glaze—a dish that balances bold, umami flavors with wholesome ingredients. Perfectly grilled eel fillets are brushed with sesame oil for crispiness, then basted in a silky homemade teriyaki glaze made from low-sodium soy sauce, mirin, sake, honey, fresh ginger, and garlic. This refined glaze not only adds irresistible sweetness and depth but also keeps the dish lighter on sodium, making it ideal for heart-conscious eaters. Garnished with vibrant green onions and a sprinkle of sesame seeds, this exquisite recipe is simple enough for weeknight dinners but elegant enough to impress guests. Pair it with steamed vegetables or nutty brown rice for a nutritious, flavorful meal that showcases the art of Japanese-inspired cooking. Keywords: grilled eel recipe, heart-healthy seafood, homemade teriyaki glaze, Japanese-inspired cuisine, low-sodium cooking.
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Recipe Information
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
Instructions
In a small saucepan, combine the low-sodium soy sauce, mirin, sake, honey, grated ginger, and minced garlic.
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.
Pat the eel fillets dry with paper towels to remove excess moisture.
Brush the eel fillets with sesame oil on both sides.
Heat a grill or grill pan over medium-high heat and lightly oil the grates with the olive oil.
Place the eel fillets on the grill, skin side down if applicable, and cook for about 3-4 minutes until the skin is crispy.
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.
Remove the eel from the grill and let rest for a few minutes. This allows the juices to redistribute within the meat.
Brush additional teriyaki glaze over the grilled eel if desired.
Garnish with chopped green onions and sesame seeds. Serve immediately with your choice of sides such as steamed vegetables or brown rice.
Nutrition Facts
Calories |
1115 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 59.7 g | 77% | |
| Saturated Fat | 11.4 g | 57% | |
| Polyunsaturated Fat | 7.9 g | ||
| Cholesterol | 370 mg | 123% | |
| Sodium | 2097 mg | 91% | |
| Total Carbohydrate | 74.2 g | 27% | |
| Dietary Fiber | 0.7 g | 2% | |
| Total Sugars | 66.7 g | ||
| Protein | 56.7 g | 113% | |
| Vitamin D | 39.6 mcg | 198% | |
| Calcium | 60 mg | 5% | |
| Iron | 4.7 mg | 26% | |
| Potassium | 653 mg | 14% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
