March 21, 2013

Mackerel Pike and Kimchi Stew Recipe...Low Carb! [PICTURES]

To be precise, it's called 꽁치김치찌개, or kkongchi kimchi jjigae.  It's a special, mouthwatering stew created from my favorite ingredients--kimchi, mackerel pike, and yummy kimchi juice...

It's especially delicious during the Winter, and apparently Minnesota didn't get the memo that it's actually Spring now.  But nope, it's only around 20F today with plenty of crunchy snow on the ground.  In fact, I think it's supposed to snow again in a few days.

Grr.  Snow in Spring makes me a grumpy bunny.

But this, this delicious mackerel pike and kimchi stew, cheers me right up.  It's spicy, but not too spicy, and the fish-and-kimchi broth is incredibly filling (I'm on a diet, so this is uber important).

For this recipe, I adapted the version posted on Beyond Kimchi but made a few adjustments to lessen the calories and cut out the soy.  Small confession time, I am extremely allergic to soy, so no yummy soy sauce for me.  Boo!

How to Make Mackerel Pike and Kimchi Stew

  • 1 can mackerel pike
  • 16 oz kimchi
  • 1/2 onion, sliced
  • 1 tsp minced ginger
  • 1 tsp minced garlic
  • 1-2 tsp Korean chili flakes
  • 1 cup water

Step 1: Prepare the Broth

To create the broth, add some of the mackerel pike juice (that's in the can) to a mixture of ginger, garlic, Korean chili flakes, and drained kimchi juice.  To get the right amount of kimchi juice, I squeezed as much as I could from a small jar of kimchi, then added it into the mixture.  Mix well and set aside for now.

The juice looks kind of gross, but it's good!

Step 2: Prepare the Kimchi and Onions

Begin by slicing up the onions; set them aside for later.  Next, heat up a pot with a light coat of cooking spray and add in the kimchi.  Lightly stir it around for 5 minutes while it cooks.

Optionally, you can use a light coating of oil to cook the kimchi, but I'm trying to lower the calories in this dish--oil isn't exactly calorie friendly! :)

That's right, a pound of kimchi!

Step 3: Time to Get Cookin'!

After the kimchi is cooked, add in the onions first, then layer your mackerel pike over it.  Add in the kimchi juice you made earlier over this mixture; everything should look nice, red, and delicious!

Oh, but you're not done yet--add just enough water so that the liquid just barely covers everything.  Cook on low heat for around 20 minutes.

Yummy mackerel pike and kimchi stew being cooked...

Step 4: Eat!

After 20 minutes elapse, you should get a nice, bubbly stew with soft kimchi and mackerel pike, perfect for the Winter.  When I lived at home with my mother, I used to eat this with short grain rice, but since I'm trying to lose weight right now, I'm skipping the rice to save calories.

Too bad they don't make 0 calorie rice, eh?

우와! 맛있다! :)

Nutrition Facts:
  • Serves: 2
  • Calories: 434
  • Carbohydrates: 5.5g
  • Fat: 15g
  • Trans Fat: 0g
  • Protein: 53.5g
  • Fiber: 5g

Now off to shovel the remaining bits of snow away from my car...




  1. I've never seen canned mackerel here! This sounds awesome. I cycle the carbs down for most of my meals, so I can have more carby snacks, lmao. I'm going to pick up some kimchi, will this work with a baked basa so that it's slightly flaky/dry?

  2. I'm not really sure since I've never tried it before, but it should taste spicy!


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