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.
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.
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.