Saba Shioyaki

Saba Shioyaki is a traditional Japanese dish featuring grilled mackerel seasoned with salt, offering a savory and umami-rich flavor. This healthy breakfast is often served with rice and pickled vegetables for a balanced meal.

Ingredients

• Mackerel fillets - 2 pieces (about 150g each)
• Sea salt - 1 teaspoon
• Mirin - 1 tablespoon
• Soy sauce - 1 teaspoon
• Cooking oil - 1 teaspoon (for grilling)
• Cooked white rice - 200g
• Pickled vegetables (e.g., takuan or pickled radish) - 100g

Steps

1. Pat the mackerel fillets dry with paper towels.
2. Sprinkle sea salt evenly over both sides of the fillets and let them sit for about 10 minutes to draw out moisture.
3. Rinse the salt off the fillets under cold water and pat them dry again.
4. In a small bowl, mix mirin and soy sauce, then brush this mixture onto the fillets.
5. Preheat a grill or grill pan over medium heat and lightly oil the surface.
6. Place the mackerel fillets skin-side down on the grill and cook for about 4-5 minutes.
7. Carefully flip the fillets and grill for another 4-5 minutes, or until the skin is crispy and the fish is cooked through.
8. Serve the grilled mackerel with cooked white rice and a side of pickled vegetables.

Nutrition

• Calories: 350
• Protein: 25 g
• Carbs: 40 g
• Fiber: 1 g
• Sugar: 2 g
• Sodium: 800 mg
• Cholesterol: 80 mg
• Total Fat: 18 g
• Saturated Fat: 4 g
• Unsaturated Fat: 14 g
• Water: 0.3 L

Health Benefits

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

Tags