Saba koumiyaki（サバの香味焼き）
What kind of dish is Saba koumiyaki??
Rich, fatty mackerel is marinated in a special sweet and savory Perilla (Shiso) sauce and then pan-fried until fragrant. The deep flavor of the sauce thoroughly permeates the mackerel’s umami, while the refreshingly crisp aroma of Perilla leaves (also known as Ōba in Japanese markets) elevates the entire dish.
【Ideal for Bento (Lunch Boxes)】
Mackerel, being rich in high-quality fats, remains tender and does not harden when cooled. Its soft texture and rich flavor are well-preserved even over time, making this dish an excellent choice for a bento lunch box staple.
【Japanese Wisdom: Natural Antibacterial Effects】
Combining easily spoiled blue fish with the culinary herb Perilla is a practical piece of Japanese dietary wisdom. Perillaldehyde, the compound responsible for Perilla’s distinctive aroma, is known for its expected strong antibacterial and preservative properties. The use of this Perilla sauce is a logical method for enhancing the shelf-stability of the blue fish.
【Valuable Nutrition for the Modern Diet】
Blue fish like mackerel are rich in n-3 polyunsaturated fatty acids, such as DHA and EPA. These high-quality fats are recommended for consumption at approximately 2 grams per day, making this dish a healthy addition that should be actively incorporated into your diet. (It is recommended to consume blue fish about three times per week.)
NUTRITION FACTS of Saba komiyaki (Grilled mackerel marinated in shiso sauce)
NUTRITION VALUE PER PERSON
- 2160 Calories
- Protein 120.1 g
- Total Fat 182.4 g
- Total Carbohydrates 29.6 g
- Sodium 7.8 g
Atlantic mackerel has more than twice as many calories as scomber australasicus. If you want to reduce calories, please use scomber australasicus.
INGREDIENTS for Mackerel komiyaki ( Saba Fish marinade shiso sauce) (4SERVINGS)
- Mackerel 670g
- Garlic 5g
- Ginger 5g
- 4 Green shiso leaves
- Green onion 20g
- ☆Ground white sesame 5g
- ☆Soy sauce 40g
- ☆Sake 20g
- ☆Mirin 20g
- ☆Sugar 10g
Mackerel komiyaki ( Saba Fish marinade shiso sauce) COOKING INSTRUCTIONS
- Wipe off the moisture and dirt on the mackerel.
- Grate garlic and ginger.
- Shred the green shiso leaves.
- Chop green onions.
- Mix ground sesame, soy sauce, sake, mirin and sugar.
- Marinate the mackerel, garlic, ginger, green shiso leaves, and green onions in the sauce for 1 hour.
- Grill in a frying pan over medium heat.
- Once both sides are browned, add the shiso sauce that the mackerel was marinated in to the frying pan and mix well with the ingredients.
Mackerel is a perishable food. Use fresh and heat well.
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