Easy Saba Burger for Kids

If you're tired of grilled fish, why not try a "Saba Burger"? Simply blend the mackerel, shape it into patties, and fry them in a small amount of oil. It’s that easy! This is a fantastic way to get children who are hesitant to eat fish to enjoy it.

Making it is so enjoyable that I forgot to take step-by-step photos, but it’s truly simple. Later in the article, I also explain why Saba Burger is such a great option and delve into the benefits of DHA and EPA found in mackerel.

Delicious Way to Boost Your DHA: Saba Burger

Ingredients

• Mackerel (saba) – 2 whole fish

• Onion – ¼ of a medium-sized onion

• Cabbage – 1 leaf

• Ground ginger – 1 teaspoon

• Egg – 1

• Plain flour – as needed

• Sesame oil – enough to fill half the frying pan (for deep-frying)

• Salt & pepper – a pinch (for seasoning)

Directions

1. Prepare the mackerel: Remove the bones, head, and tail from the mackerel. Then, use a blender to mince the fish into a smooth paste.

2. Prepare the vegetables: Finely chop the onion and cabbage. Sauté the chopped onion and cabbage in sesame oil over a medium heat. Season with a pinch of salt and pepper. (Note: Do not add any further seasoning at this stage.)

3. Mix the ingredients: Once the sautéed vegetables have cooled, add them to the minced mackerel along with the ground ginger. Mix everything together thoroughly.

4. Shape the patties: Form the mixture into small patty shapes, about the size of a small burger. Gently roll each patty in flour to help hold its shape, patting it lightly with your hands.

5. Coat with egg: Beat the egg and dip each patty into the egg mixture, ensuring it’s well-coated.

6. Flour again: After coating with the egg, lightly roll the patties in the flour again to create a smooth, firm exterior.

7. Fry the patties: Heat sesame oil in a frying pan, filling it to about half its height. Once the oil is hot, gently place the patties in the pan. Fry until golden brown on the outside. The patties cook quickly, so keep an eye on them; when they turn a golden-brown colour (like a fox's fur), remove them from the pan.

And that’s it – your Saba Burger is ready to serve!

Essential Sauce for Our Family: Perfect for Fried Foods

This sauce is a staple in our home and something we always have on hand, just like at a kushikatsu (skewer fry) shop. We keep adding to it over time, which makes it even more flavourful.

Ingredients for the Sauce

• Tonkatsu sauce

• Worcestershire sauce

• Ketchup

• Garlic

• Ground sesame seeds

  
  

Directions

1. Mix the base ingredients: In equal parts, combine tonkatsu sauce, Worcestershire sauce, and ketchup in a bowl.

2. Add the garlic and sesame: Finely chop the garlic and add it to the sauce mixture. Then, stir in the ground sesame seeds to finish.

3. Let it marinate: By adding to the sauce over time, it can be stored for a long period. The garlic aroma will infuse the sauce, creating a rich, deep flavour that makes everything taste even better.

In our household, this sauce is used for nearly every type of fried food. It has truly become a must-have in our kitchen!

DHA and Its Health Benefits

DHA and EPA, which are found in fatty fish such as mackerel, are widely known as omega-3 fatty acids that support overall health.

General dietary guidelines in various countries suggest incorporating these nutrients regularly as part of a balanced diet, particularly for maintaining heart and overall well-being.

In today’s Saba Burger, the small bones included in the mackerel can actually be a nice addition. Similar to canned mackerel, the softened bones are edible and can provide a natural source of minerals.

Although the texture may feel slightly firm for some, especially for children, blending the fish into a paste makes it easier to enjoy without worrying about the bones.

This connection between omega-3 fatty acids and overall health has also been explored in nutrition research, including insights shared by Harvard T.H. Chan School of Public Health.

Substitution for Saba Burger

Today’s Saba Burger uses fresh mackerel, but you can easily adapt the recipe. A combination of fresh and canned mackerel works well, or you can simply use canned mackerel if you prefer a more convenient option.

Canned mackerel blends smoothly and makes preparation simple, while still offering the rich flavor of the fish.

DHA for Growing Minds

DHA, a key component in brain development, plays a crucial role in promoting cognitive function. It is especially beneficial for brain and nerve development from pregnancy through to early childhood.

DHA supports children's learning abilities and memory development, and it is primarily found in fish. For those who don’t enjoy eating fish, creative cooking can help you incorporate this essential nutrient. Pairing it with a delicious sauce, like in the Saba Burger, is a foolproof recipe!

In addition to aiding intellectual development, DHA contributes to the development of vision, boosts immune function, stabilises emotions, and helps control inflammation. These benefits make DHA an essential nutrient for growing children.

As we age, it is recommended to continue consuming DHA regularly. Adequate DHA intake is linked to the prevention of dementia and osteoporosis.

One great way to incorporate DHA and EPA into your diet is by eating fish bones, such as in Saba Burger or canned mackerel. This ensures you're getting the full benefits of these nutrients.

The Saba Burger, made from blended fish, maximises the power of these fish-based nutrients, making it an incredibly effective way to boost DHA intake.