Chilled Sanma (Pacific saury) Pasta Recipe: A Refreshing Japanese Autumn Specialty

Chilled Pasta with Sanma (Pacific Saury)

While “Wafu” (Japanese-style) pasta is a staple in Japan, this specific combination is a creative seasonal specialty. Pairing chilled spaghetti with the rich, smoky flavors of grilled Pacific saury and the sharp tang of plum is an adventurous masterclass in flavor balancing that you won’t find on every menu.

In Japan, Sanma (Pacific Saury) is the ultimate symbol of autumn. Since it arrives in markets in early September—when the weather is still quite hot—this chilled pasta is the perfect, sophisticated bridge between seasons.

Key Ingredients: A Guide to the Flavors of Japan

For those unfamiliar with these ingredients, here is why they make this dish so special:

About Pacific Saury (Sanma)

In Japan, when people think of autumn food, they think of Sanma. It is a rich, oily fish, but it is packed with “good fats” such as DHA and EPA (n-3 polyunsaturated fatty acids), along with high levels of protein and Vitamin B12. Its savory, deep flavor is the heart of this dish.

About Umeboshi (Pickled Plum)

Umeboshi is made by salting ume (a fruit similar to an apricot) and drying it in the sun. It has an incredibly strong sour and salty profile. This recipe uses Shiso Ume, the most standard variety, which is cured with red shiso leaves for a vibrant color and herbal aroma.

About Kabosu Citrus

Kabosu is a green citrus fruit that is a famous specialty of Oita Prefecture. It is prized for its refreshing, sharp juice. If you cannot find Kabosu, lime or sudachi makes a reasonable substitute, but the floral notes of Kabosu are truly unique.

About Shiro Dashi

A versatile liquid seasoning made by combining dashi (bonito and kelp stock) with light soy sauce, sugar, and mirin. Compared to Mentsuyu, Shiro Dashi is saltier and much lighter in color, allowing the natural colors of the ingredients to shine without turning the pasta brown.

Why This Recipe Works

The No-Oil Trick: While most chilled pastas require olive oil or butter to keep the noodles from sticking, this recipe uses the natural, healthy oils (DHA/EPA) from the grilled saury to coat the pasta.
Temperature Contrast: Chilled pasta is a unique Japanese food culture. Shocking the noodles in ice water creates a satisfying “snap” that pairs beautifully with the warm, flaked fish.

Pro-Tips for Perfect Chilled Pasta

The “Al Dente” Adjustment: Boil your spaghetti for 1–2 minutes longer than the package instructions. Cold water causes the starch to firm up instantly; if you cook them to a standard al dente, they will become too hard once chilled.
The Ice Bath: After boiling, shock the noodles in a bowl of ice water rather than just rinsing with tap water. This ensures the best texture and stops the cooking process immediately.
Drain Thoroughly: Ensure the pasta is bone-dry after rinsing. Any excess moisture will dilute the Shiro Dashi and dull the overall flavor.

Ingredients & Nutrition

Nutrition Facts	Per Serving
Calories	675 kcal
Protein	30.0 g
Total Fat	29.8 g
Total Carbs	78.1 g
Sodium	12.5 g

Ingredients

Pacific Saury (Sanma): 1 whole fish (approx. 130g)
Spaghetti: 100g
Shiro Dashi: 14g
Umeboshi: 1 piece (preferably Shiso-ume)
Shiso Leaves: 2 leaves
Kabosu: 1/2 (Specialty citrus from Oita)
For Boiling: 1000g Water + 20g Salt
For Prep: 3g Salt (for fish) + 5g Oil (for pan)

Instructions

Prepare the Pasta: Boil water and add the salt. Cook the spaghetti for 1–2 minutes longer than the package directions.
Chill: Rinse the noodles in ice water, drain thoroughly, and place in a bowl. Cover with plastic wrap and chill in the refrigerator to prevent drying.
Prep the Saury: Wipe the surface of the Sanma with a paper towel. Rub with salt and let sit for 10 minutes.
Grill: Heat a greased frying pan (or use parchment paper). Grill the saury on both sides until golden brown.
Flake the Fish: Once cooked, remove the bones and guts. Break the meat into bite-sized pieces.
Assemble: Mix the chilled spaghetti with the Shiro Dashi. Fold in the grilled saury and the mashed umeboshi.
Garnish: Top with thinly sliced shiso leaves and a generous squeeze of fresh kabosu juice just before serving.

Love Umeboshi? Check out my recipe for [Steamed Sawara Fish With Ume Sauce].

📖Read the Japanese version of this article here! [サンマの冷製パスタレシピ：爽やかな日本の秋の味覚]　　

naokoan

Hi, I’m Naoko! I am a licensed Registered Dietitian in Japan, currently working in a hospital setting. My daily mission is to provide nutritious, healing meals to patients, ensuring that every dish supports their health and brings a smile to their face. My recipes are more than just cooking guides—they are built on scientific nutritional balance and clinical experience. Why I provide ingredients in grams (g): You might notice that all my recipes use precise gram measurements. This is because, as a dietitian, I believe that accuracy is the key to true health management. Whether you are tracking calories, managing salt intake, or simply want to recreate the exact flavor of a professional hospital kitchen, these measurements ensure your success and well-being. My Specialty: I specialize in high-pressure cooking and oven recipes that save time without sacrificing nutrition. My goal is to introduce the world to “Real Japanese Home Cooking”—dishes that are simple, budget-friendly, and body-friendly. I’m thrilled to share the wisdom of Japanese nutrition with you. Let’s cook our way to a healthier life!