Japanese 'Saba Chazuke'

Saba Chazuke is a comforting Japanese dish where cooked, salted mackerel is served over steamed rice and then drenched in hot green tea (often sencha or bancha). It typically includes simple garnishes like pickled vegetables (tsukemono), sesame seeds, and nori seaweed. This humble meal is a staple in Japanese home cooking and casual eateries, especially in the Kansai region.

🍳 View the full Japanese 'Saba Chazuke' recipe →

🍽️ Nutrition at a glance

This dish is a balanced source of complex carbohydrates from the rice, high-quality protein and omega-3 fatty acids from the mackerel, and minimal fat overall. A standard serving provides key nutrients like B vitamins, selenium, and iodine, with a rough calorie range of 400-550 per serving depending on portion sizes.

Nutrition breakdown

Calories	450 kcal
Protein	22 g
Carbs	55 g
Fat	15 g
Fiber	2 g
Sugar	3 g
Sodium	800 mg
Potassium	400 mg
Phosphorus	250 mg
Magnesium	60 mg
Iron	2.5 mg
Zinc	3 mg
Vitamin B12	8 µg
Niacin (B3)	8 mg
Selenium	50 µg

Per 1 typical serving (300 g) · estimated, varies by recipe

💡 What's interesting

Culturally, chazuke is a classic example of 'ichiju sansai' (one soup, three sides) simplicity, often enjoyed as a light meal or late-night snack. Nutritionally, the combination of omega-3-rich fish with the antioxidant properties of green tea creates a uniquely healthful pairing.