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




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

about 3/4 cup
196 calories; protein 13.7g; carbohydrates 13.6g; dietary fiber 0.9g; sugars 2.4g; fat 9.2g; saturated fat 1g; cholesterol 27.3mg; vitamin a iu 199.8IU; vitamin c 7.9mg; folate 17.2mcg; calcium 45.4mg; iron 2.2mg; magnesium 39.5mg; potassium 463.5mg; sodium 358.3mg; thiamin 0.1mg.

1/2 starch, 1/2 vegetable, 1 1/2 lean meat, 1 1/2 fat