Baked Saba

Baked Saba is a delicious Japanese dish featuring mackerel fillets marinated in a savory sauce and baked to perfection. This high-protein meal is not only tasty but also packed with nutrients, making it a healthy choice for any meal.

Ingredients

• Mackerel fillets - 300 grams
• Soy sauce - 30 ml
• Mirin - 15 ml
• Sake - 15 ml
• Honey - 10 grams
• Ginger (grated) - 1 teaspoon
• Garlic (minced) - 1 clove
• Sesame oil - 1 teaspoon
• Green onions (sliced) - for garnish
• Sesame seeds - for garnish

Steps

1. Preheat the oven to 200°C (400°F).
2. In a small bowl, mix soy sauce, mirin, sake, honey, grated ginger, minced garlic, and sesame oil to create the marinade.
3. Place the mackerel fillets in a shallow dish and pour the marinade over them, ensuring they are well coated. Allow to marinate for at least 15 minutes.
4. Line a baking tray with parchment paper and place the marinated mackerel fillets skin-side down on the tray.
5. Bake in the preheated oven for 15 minutes or until the fish is cooked through and flakes easily with a fork.
6. Remove from the oven, garnish with sliced green onions and sesame seeds, and serve immediately.

Nutrition

• Calories: 350
• Protein: 30 g
• Carbs: 10 g
• Fiber: 0 g
• Sugar: 5 g
• Sodium: 900 mg
• Cholesterol: 80 mg
• Total Fat: 20 g
• Saturated Fat: 4 g
• Unsaturated Fat: 16 g
• Water: 0.2 L

Health Benefits

• High in omega-3 fatty acids, which are beneficial for heart health.
• Rich in protein, supporting muscle repair and growth.

Tags