Agedashi Salmon with Snow Peas, Shiitakes & Salmon Roe

Agedashi Salmon with Snow Peas, Shiitakes & Salmon Roe

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From: EatingWell Magazine, May/June 2016

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.

Ingredients 4 servings

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  • Dashi (Broth)
  • ⅛ ounce kombu (dried kelp)
  • 4 dried shiitake mushrooms
  • 2 cups cold water
  • ¼ ounce bonito flakes (dried smoked fish flakes; about 1¾ cups)
  • 2 tablespoons reduced-sodium soy sauce
  • 1½ tablespoons mirin
  • ¾ cup snow peas, trimmed and thinly sliced
  • Salmon
  • 8 ounces skinned wild salmon (preferably wild Alaska; see Tip), cut into 1-inch cubes
  • ½ teaspoon shichimi togarashi (Japanese red pepper mix), plus more for serving
  • ½ teaspoon lemon zest
  • ¼ cup potato starch
  • ¾ cup canola oil or grapeseed oil
  • 4 teaspoons salmon roe for garnish
  • 4 lemon wedges for serving

Preparation

  • Active

  • Ready In

  1. To prepare dashi: Combine kombu, shiitakes and water in a medium saucepan; let stand for 30 minutes.
  2. 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.
  3. 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.
  4. To prepare salmon: Gently mix salmon with shichimi togarashi and lemon zest in a medium bowl. Add potato starch and toss to coat.
  5. 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.
  6. 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 information

  • Serving size: about ¾ cup
  • Per serving: 196 calories; 9 g fat(1 g sat); 1 g fiber; 14 g carbohydrates; 14 g protein; 17 mcg folate; 27 mg cholesterol; 2 g sugars; 0 g added sugars; 200 IU vitamin A; 8 mg vitamin C; 45 mg calcium; 2 mg iron; 358 mg sodium; 464 mg potassium
  • Carbohydrate Servings: 1
  • Exchanges: ½ starch, ½ vegetable, 1½ lean meat, 1½ fat

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