Grilled Mackerel
Saba Shioyaki is a classic Japanese dish of whole mackerel, generously salted and grilled until the skin is crispy and the flesh is flaky and moist. The primary ingredients are fresh mackerel (saba) and coarse salt, making it a simple yet flavorful preparation. It is a staple in Japanese cuisine, often served as part of a traditional breakfast, a lunch set, or as a main dish at izakayas.
🍽️ Nutrition at a glance
This dish is an excellent source of high-quality protein and healthy fats, particularly omega-3 fatty acids, while being very low in carbohydrates. A typical serving (about 100-150g of fish) provides around 200-250 calories, along with significant amounts of vitamin D, vitamin B12, and selenium.
Nutrition breakdown
| Calories | 310 kcal |
| Protein | 28 g |
| Carbs | 0 g |
| Fat | 22 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 680 mg |
| Vitamin D | 16.8 mcg |
| Vitamin B12 | 8.9 mcg |
| Niacin (B3) | 8.2 mg |
| Selenium | 56.7 mcg |
| Phosphorus | 250 mg |
| Potassium | 380 mg |
| Omega-3 (EPA+DHA) | 1.8 g |
| Cholesterol | 75 mg |
Per 1 fillet (approx. 150 g) · estimated, varies by recipe
💡 What's interesting
Culturally, Saba Shioyaki is a cornerstone of 'washoku' (traditional Japanese cuisine), celebrated for highlighting the natural flavor of a single ingredient with minimal seasoning. Nutritionally, the high omega-3 content is notable for supporting heart and brain health, and the grilling method helps retain these beneficial fats.
