If you’re craving a simple, healthy dish packed with protein and omega-3s, my Japanese Baked Mackerel Saba is the perfect recipe for you! This traditional Japanese dish, also known as shioyaki saba, is made by lightly salting mackerel fillets and baking them to perfection in the toaster oven. It’s an easy, quick meal that’s perfect for breakfast or any time you want a tasty, nutritious meal – and it’s ready in just 10 minutes!
Table of Contents
Why I Love This Recipe
What I love about this recipe is how effortlessly it brings a traditional Japanese-style grilled fish right to your kitchen! Known as saba shioyaki and part of Japanese grilled shioyaki fish recipes like Japanese Shioyaki Baked Salmon and Japanese Baked Shioyaki Hamachi, this dish is a simple yet flavorful way to enjoy mackerel, a fish that I find incredibly under used here in the States! The Norwegian mackerel is rich, oily, and packed with flavor, making it the perfect choice to serve as the center of your Japanese meal!
It’s incredibly easy to prepare—just salt the fish, pop it in the toaster oven like I do in my Baked Salmon Belly and Yellowtail Collar, and serve with a wedge of lemon! This is the perfect main dish for anyone looking to create a classic Japanese grilled fish meal at home, especially when paired with a Traditional Japanese Breakfast. Trust me, once you try it, you’ll want to make it again and again!
Ingredients
Ingredients
- Norwegian Mackerel Fillet – mackerel fillets often found in the frozen section of Asian grocery stores, usually come in a pack of two fillets. Be sure to defrost them properly by leaving them in the fridge overnight or using cold water for a quicker thaw. Can substitute with Atlantic mackerel, but the flavor will be slightly different.
- Salt – sea salt preferred.
- Cooking Oil Spray – your preferred brand of type of neutral cooking oil spray.
Essential Kitchen Equipment
- Silicon Baking Mat or Parchment Paper
- Toaster Oven (recommended for shorter preheating)
Directions
Step 1 Lightly sprinkle salt on the meat side of the mackerel fillet.
🧂 Seasoning Pro Tip
When salting your salmon, sprinkle the salt from a Higher Above to achieve even distribution across the fillets.
Step 2 Place a baking mat or aluminum foil on the toaster oven tray and spray with cooking oil. Arrange the mackerel fillet skin side down on the prepared tray and bake at 425°F for 8-10 minutes, or until the fish flakes easily with a fork. Serve with a wedge of lemon.
🌡 Internal Temperature Check
When checking the internal temperature of your baked salmon, ensure it reaches 145°F at the center.
🍽️ Serving Pro Tip
When serving mackerel, be aware that there are usually Bones on the Fillet. You’ll find a set of bones along the backbone and additional bones in the belly area. These can easily be picked out before eating using a knife or chopsticks.
Recipe Variations
Use the same shioyaki technique found in this recipe for all kinds of other fish like salmon to prepare a my Japanese Shioyaki Baked Salmon or Japanese yellowtail to prepare my Japanese Baked Shioyaki Hamachi. Or you can use a pacific saury to make my Sanma Shioyaki dish! Each fish used really creates a taste of it’s own even with the same simple seasoning used.
Pairing Recommendations
Pair this grilled fish with a fresh Japanese-style vegetable side like my Okra Salad or Japanese Spinach Salad for a light, refreshing touch. Add a steaming bowl of rice and a warm bowl of Miso Soup to fill out your meal. If you’re craving something heartier, my Japanese Chicken Soup or Japanese Meatball Soup would make a perfect, comforting pairing!
Frequently Asked Questions
Can I use frozen mackerel for this recipe?
Yes, you can use frozen mackerel for this recipe. In fact, most mackerel sold in stores are frozen. Just be sure to thaw it overnight in the refrigerator before cooking for the best results.
Can I use a regular oven instead of a toaster oven?
Yes, you can use a regular oven instead of a toaster oven. Just be sure to preheat the oven before placing the fish inside. In a toaster oven, you can skip the preheating step and place the fish in directly from a cold state.
Do I need to remove the bones before baking?
No, you don’t need to remove the bones before baking. It’s actually easier to remove them once the fish is baked and cooked.
Storage Tips
Store leftovers in an airtight container in the fridge, where they will keep for 5-7 days.
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Watch How To Make It
Japanese Baked Mackerel Saba
Ingredients
- 2 Fillet Norwegian Mackerel
- 1/4 tsp Salt
- Cooking Oil Spray
- 1 Wedge Lemon
Instructions
- Gather all the ingredients.
- Sprinkle a light amount of salt on the meat side of the mackerel fillet.
- Line the toaster oven tray with a baking mat or aluminum foil and spray it with cooking oil. Place the mackerel fillet skin side down on the tray and bake at 425°F for 8-10 minutes, or until the fish flakes easily with a fork. Serve with a wedge of lemon.
