A twist on the classic Japanese dish, this healthy fish recipe swaps wild salmon for the traditional tofu. This agedashi gets extra kick from shichimi togarashi, a Japanese chile pepper blend, available in well-stocked markets or online. Serve alongside brown rice or udon noodles and a seaweed salad. Source: EatingWell Magazine, May/June 2016

Becky Selengut


Dashi (Broth)


Instructions Checklist
  • To prepare dashi: Combine kombu, shiitakes and water in a medium saucepan; let stand for 30 minutes.

  • Bring the kombu mixture just to a boil. Remove from heat. Transfer the kombu and shiitakes to a clean cutting board. Add bonito flakes to the dashi; return to a boil and simmer for 2 minutes. Remove from heat and let stand, covered, for 5 minutes. Strain (discard the bonito flakes). Rinse out the pot.

  • Thinly slice the kombu; set aside. Discard any shiitake stems and thinly slice the caps. Return to the pot along with the strained dashi, soy sauce and mirin. Bring just to a boil over high heat. Remove from heat, add snow peas and cover to keep warm.

  • To prepare salmon: Gently mix salmon with shichimi togarashi and lemon zest in a medium bowl. Add potato starch and toss to coat.

  • Heat oil in a medium skillet over medium-high heat until shimmering. Carefully add the salmon; cook just until starting to brown, 1 to 2 minutes per side. Transfer to a paper towel-lined plate.

  • To serve, divide the dashi mixture among 4 small bowls and top with the salmon, the reserved kombu and salmon roe, if desired. Serve with lemon wedges.


All wild salmon--and now some farmed--is considered a sustainable choice. For farmed, ask for fish that's raised in land- or tank-based systems. For more information about sustainable seafood, go to seafoodwatch.org.

People with celiac disease or gluten-sensitivity should use soy sauces that are labeled "gluten-free," as soy sauce may contain wheat or other gluten-containing sweeteners and flavors.

Nutrition Facts

196 calories; 9.2 g total fat; 1 g saturated fat; 27 mg cholesterol; 358 mg sodium. 464 mg potassium; 13.6 g carbohydrates; 0.9 g fiber; 2 g sugar; 13.7 g protein; 200 IU vitamin a iu; 8 mg vitamin c; 17 mcg folate; 45 mg calcium; 2 mg iron; 39 mg magnesium;