Saba Shioyaki
Saba Shioyaki is a classic Japanese dish featuring mackerel fillets generously seasoned with salt and grilled until the skin is crispy and the flesh is tender and flaky. It is a staple in Japanese home cooking and traditional set meals (teishoku), often served with rice, miso soup, and pickled vegetables. The simplicity of salt (shio) allows the rich, savory flavor of the mackerel to shine.
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🍽️ Nutrition at a glance
This dish is high in protein and healthy fats, particularly omega-3 fatty acids, while being virtually carbohydrate-free. A typical serving (about 100g of grilled mackerel) provides roughly 200-250 calories, along with significant amounts of vitamin D, vitamin B12, and selenium.
Nutrition breakdown
| Calories | 340 kcal |
| Protein | 26 g |
| Carbs | 0 g |
| Fat | 26 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 680 mg |
| Vitamin D | 16.8 mcg |
| Vitamin B12 | 8.7 mcg |
| Niacin (B3) | 9.1 mg |
| Selenium | 44.7 mcg |
| Phosphorus | 305 mg |
| Potassium | 420 mg |
| Omega-3 (EPA+DHA) | 2.6 g |
| Cholesterol | 82 mg |
Per 1 fillet (approx. 150 g) · estimated, varies by recipe
💡 What's interesting
Culturally, Saba Shioyaki is a symbol of everyday Japanese comfort food and is often associated with the 'ichiju sansai' (one soup, three sides) meal structure. Nutritionally, mackerel is one of the best natural sources of anti-inflammatory omega-3s, making this simple grilled dish a powerhouse for heart and brain health.
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AI estimate may be inaccurate · Terms