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.

Becky Selengut
Source: EatingWell Magazine, May/June 2016

Gallery

Advertisement

Ingredients

Dashi (Broth)
Salmon

Directions

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

    Advertisement
  • 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.

Tips

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; protein 13.7g 27% DV; carbohydrates 13.6g 4% DV; exchange other carbs 1; dietary fiber 0.9g 4% DV; sugars 2.4g; fat 9.2g 14% DV; saturated fat 1g 5% DV; cholesterol 27.3mg 9% DV; vitamin a iu 199.8IU 4% DV; vitamin c 7.9mg 13% DV; folate 17.2mcg 4% DV; calcium 45.4mg 5% DV; iron 2.2mg 12% DV; magnesium 39.5mg 14% DV; potassium 463.5mg 13% DV; sodium 358.3mg 14% DV; thiamin 0.1mg 8% DV.