Japanese · breakfast, dinner
Shiozake (Japanese Salt-Cured Grilled Salmon)
Video by Sudachi | Japanese Recipes | Yuto Omura on YouTube · Open on YouTube
- Carnivore
- Low carb (0 g net carbs) but not keto: 54% of the energy is from fat, and keto meals get about 60% or more
- Pescatarian
- Gluten-free ingredients
- Dairy-free
- Nut-free
Contains: Fish. Check labels on stock, sauces and spice mixes.
Just salmon and salt: one fillet gives about 18 g of protein and around 1.8 g of omega-3 fats, with plenty of vitamin D, vitamin B12 and selenium. The salt cure makes it fairly salty, so keep the rest of the meal low in salt.
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Ingredients 2
Method
Tap a time to watch that step in the video.
- Rub the salt evenly over both sides of the salmon fillets — 1–2% of the fish's weight, about ½ tsp for 200 g. 0:44
- Cover and refrigerate overnight (or at least a few hours) so the salt is absorbed into the flesh and the fish turns firmer and juicier. 1:36
- Pat the fillets dry with paper towel; don't rinse, the salt is already inside. Preheat the grill (broiler) to medium and make a small foil tray to catch the juices. 1:48
- Grill the fillets skin side up, directly under the heat, for 3–4 minutes until the skin is golden and crisp. 3:19
- Turn them, lower the heat a little and grill 4–5 minutes more, until the flesh changes from bright to pale pink (63 °C in the thickest part). 4:06
Tip. The cook rubs on 1 tsp sake before grilling (optional, left out here) and lists a sudachi or lemon wedge to squeeze over. In Japan it's breakfast with rice, miso soup and pickles. Salted raw fillets keep 3 days in the fridge.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 2
Where the energy comes from one serve
- Net carbs 0%
- Protein 45%
- Fat 55%
Very low carb: under 10% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Omega-3 High115%
1.8 g a serve, mostly from skin-on salmon fillets (100%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin B12 High93%
2.2 µg a serve, mostly from skin-on salmon fillets (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Selenium High60%
33 µg a serve, mostly from skin-on salmon fillets (100%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin D High44%
8.8 µg a serve, mostly from skin-on salmon fillets (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin B6 High28%
0.5 mg a serve, mostly from skin-on salmon fillets (100%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin E Source19%
2.9 mg a serve, mostly from skin-on salmon fillets (100%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Show the other 9
Potassium7%
310 mg a serve, mostly from skin-on salmon fillets (100%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium6%
24 mg a serve, mostly from skin-on salmon fillets (100%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Folate6%
23 µg a serve, mostly from skin-on salmon fillets (100%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin A5%
46 µg a serve, mostly from skin-on salmon fillets (100%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Zinc3%
0.3 mg a serve, mostly from skin-on salmon fillets (100%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin C3%
3.1 mg a serve, mostly from skin-on salmon fillets (100%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Calcium1%
12 mg a serve, mostly from skin-on salmon fillets (97%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Iron1%
0.2 mg a serve, mostly from skin-on salmon fillets (98%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin K0%
0.1 µg a serve, mostly from skin-on salmon fillets (100%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Sudachi | Japanese Recipes | Yuto Omura; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.