GRILLED MACKEREL (SABA SHIOYAKI)
Grilled Mackerel or Saba Shioyaki, is a beloved Japanese dish that highlights the bold, savoury taste of mackerel with the simplicity of salt and heat. This quick and satisfying recipe is ideal for lunch or dinner, requiring just a few ingredients but delivering big on flavour and nutrition. The fish is lightly salted to draw out moisture and enhance taste, then grilled until golden and crisp. Served with a splash of lemon juice and optionally garnished with grated daikon, this traditional preparation is rich in omega-3 fatty acids and perfectly paired with steamed rice or miso soup. Whether you’re craving a lighter main or looking for a nutrient-rich meal, this dish is both simple to prepare and deeply satisfying. Its authentic Japanese roots bring a sense of elegance to any dining table without fuss or complexity.
RECIPE CATEGORY
Main Course
SERVING SIZE
1
CUISINE
Japanese
PREPARATION/TECHNIQUES
5 Ingredients or Less, Barbecue / Grill, Marinate
OCCASION/HOLIDAY
Casual Dinner, Date Night, Family Reunion
SPECIAL CONSIDERATION/DIETARY CONCERNS
Healthy, High Protein, Low Carb, Quick & Easy, Dairy-Free, Nut-Free, Paleo, Keto
DISH TYPE
Fish Dish
INGREDIENTS
Here is a list of ingredients for Grilled Mackerel (Saba Shioyaki):
- 1 small mackerel fillet
- ¼ teaspoon salt
- ½ teaspoon lemon juice (optional)
- 1 tablespoon sake (optional)
- Grated daikon radish for serving (optional)
FULL NUTRITIONAL INFORMATION
- Calories: 247 kcal
- Protein: 22 g
- Fat: 17 g
- Saturated Fat: 4 g
- Carbohydrates: 0 g
- Fibre: 0 g
- Sugar: 0 g
- Sodium: 530 mg
- Cholesterol: 68 mg
- Potassium: 410 mg
- Omega-3 Fatty Acids:8 g
- Vitamin D: 13 µg
- Calcium: 12 mg
- Iron:2 mg
PREPARATION
- Prepare The Mackerel: Rinse the mackerel fillet under cold water and pat dry with paper towels.
- Marinate (Optional): If desired, rub the fillet with sake and let it rest for 5–10 minutes to remove any strong fish odour, then pat dry again.
- Salt The Fillet: Sprinkle the salt evenly over both sides of the fillet and let it rest at room temperature for 10 minutes to draw out moisture.
- Preheat Grill: Set your grill or broiler to high heat. Line a tray with foil and lightly oil the surface to prevent sticking.
- Grill The Mackerel: Place the mackerel skin-side up and grill for about 4–5 minutes on each side or until the skin is crisp and golden. The flesh is cooked through.
- Finish And Serve: Transfer it to a plate, drizzle with lemon juice if using and serve hot with grated daikon if desired.
PREP TIME
10 minutes
COOKING TIME
10 minutes
TIPS
- Use Fresh Mackerel: Fresh fish yield the best flavour and texture. Ask your fishmonger to fillet it for ease.
- Don’t Over-Salt: Mackerel is naturally savoury, so a light salting is enough.
- Grill With Skin-Side Up First: This helps to achieve crisp and golden skin.
- Pair With Sides: Serve with steamed rice, miso soup and pickles for a complete Japanese meal.
VARIATIONS
- Spicy Twist: Add a dash of shichimi togarashi (Japanese chilli pepper) for heat.
- Yuzu Version: Replace lemon juice with yuzu for a citrusy aroma.
- Garlic Soy Glaze: Brush with garlic soy sauce during grilling for a flavourful coating.
PREPPING AND STORAGE
- Refrigerate: Store cooked mackerel in an airtight container in the fridge for up to 2 days.
- Reheat: Reheat in the oven or toaster oven to maintain the crisp texture.
- Freeze: Raw mackerel can be salted and frozen for up to one month. Thaw in the fridge before cooking.