10-min Dinner Recipe Steamed Spanish Mackerel with Ume Sauce

🐟 10-min Steamed Spanish Mackerel with Ume Sauce（サワラ梅ダレかけ）

~ A Harmony of Delicate Fish and Tangy Plum ~

This dish features “Sawara” (Spanish Mackerel) steamed to perfection, paired with vibrant vegetables and a generous drizzle of special Ume sauce. It’s a visually stunning meal that brings a breath of fresh air to your dinner table.

Whether you’re looking to expand your fish recipe repertoire or seeking a satisfying yet diet-friendly meal, this Steamed Spanish Mackerel is for you!

Note: This “Ume Sauce” is incredibly versatile! It’s not just for fish; it tastes amazing on chicken breast, yakitori, or even tofu. It’s a signature recipe I’d love for everyone to master.

🔴 The Secret of Japan’s Soul Food: “Umeboshi”

The star of this dish is Umeboshi (Pickled Plum).

Is it really a “Plum”?: While often translated as plum, “Ume” is actually a fruit closer to an apricot, with a unique, rich aroma.
Traditional Craftsmanship: A masterpiece of preserved food since the Heian period. Pickled with about 20% salt and dried under the intense summer sun, it develops a signature sharp sourness and saltiness.
Variations:
- Nanko Ume: The highest quality from Kishu, known for its thin skin and melt-in-the-mouth texture.
- Shiso Ume: Dyed a vibrant purple with red shiso leaves—the classic choice for this recipe!
- New Flavors: Nowadays, you can find mellow honey-infused, umami-rich kelp, or fragrant bonito-flavored Umeboshi.

🌸 Wisdom from a Japanese Kitchen

In Japan, Umeboshi has been more than just food for centuries—it is a “natural remedy” passed down through generations. There is an old saying: “An Umeboshi a day keeps the doctor away.” Here is why this tiny fruit is so special:

A Gentle Reset (Alkaline Food): Modern life can be hectic. Ume helps gently balance your body’s pH levels from the inside out, bringing everything back into harmony.
Energy for Your Soul (Combats Fatigue): If you’ve had a long, exhausting day, the natural citric acid in Ume clears away tiredness and recharges your spirit.
Kind to Your Tummy (Great for Digestion): Ume is the perfect companion for your digestion. It makes you feel light and nourished. In Japan, we often serve a single Umeboshi over rice porridge (Okayu) for a comforting, healing meal when feeling under the weather.

📊 Nutrition Facts (Total for 2 servings)

	Total（Serve 2）	Per Serving
Calories	534 kcal	267 kcal
Protein	50.1 g	25.1 g
Total Fat	21.0 g	10.5 g
Total Carbohydrates	36.3 g	18.2 g
Salt Equivalents	10.9 g	5.5 g

📝 Ingredients (Serves 2)

Main & Vegetables

Spanish Mackerel (Sawara fish): 220g
Salt: 2g (for seasoning)
Bean Sprouts (Moyashi): 160g
Red Bell Pepper: 40g

Special Ume Sauce

Umeboshi (pitted): 15g
Japanese White Leek: 30g (or green onion)
Ginger: 8g (grated)
Green Shiso Leaves: 1g

Sauce Seasoning (☆)

Soy Sauce: 30g
Mirin: 30g
Sugar: 5g
Sake: 10g

👩‍🍳 How to make Steamed Spanish Mackerel With Ume Sauce

Prep the Ingredients: Finely chop the leek, slice the red pepper into thin strips, and pit/mash the Umeboshi into a paste.
Prep the Fish: Sprinkle salt over the Spanish Mackerel and rub it in gently. Pro Tip: Wipe off any excess moisture with a paper towel; this removes any “fishy” odor and ensures a clean flavor.
Make the Universal Ume Sauce:
- In a bowl, mix the ☆ seasonings (soy sauce, mirin, sugar, sake).
- Add the mashed Umeboshi, chopped leek, and grated ginger.
- Microwave for 30 seconds and mix well to let the flavors meld.
Steam in a Frying Pan:
- Line a frying pan with aluminum foil or parchment paper (Be careful not to let the paper overhang near the flame).
- Layer the bean sprouts, red peppers, and finally the Spanish mackerel on top.
- Pour about 100cc of water into the bottom of the pan (underneath the foil/paper).
- Cover the ingredients lightly with another piece of foil, put the lid on, and steam over medium heat for 10 minutes. Note: Make sure the pan doesn’t boil dry; add a little warm water if needed.
Plating: Transfer to a plate. Shred the shiso leaves, mix them into the sauce at the very last second, and pour generously over the fish.
- Tip: Shiso leaves change color easily, so mixing them just before eating keeps the dish looking fresh and vibrant!

While Spanish Mackerel (Sawara) can be a bit of a splurge, its incredible flavor and delicate texture are absolutely guaranteed to impress!

Beyond this recipe, there are so many wonderful ways to enjoy sawara fish. Check out my collection of recipes below to find your next favorite healthy dinner! [Sawara Fish Recipe (Spanish Mackerel)]

💡Can’t find Sawara at your local market? No worries! Most of these recipes, including the Ume Steamed Fish, work perfectly with Salmon as a delicious substitute.

📖Related Link: Read the Japanese version of this article here! [10分でできるディナーレシピ：梅ソースで蒸したサワラ]　

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!