Buri Teriyaki (Yellowtail Teriyaki)
ぶりの照り焼き · Buri no Teriyaki
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Buri no teriyaki is one of the most classic fish dishes in Japan, and a regular on preschool lunch menus. Yellowtail is a rich, meaty fish, and a simple marinade of soy sauce, sugar and mirin gives it that glossy, sweet-savory coating that children reach for even when they are wary of fish. Because the fish is skinless and boneless and baked rather than pan-fried, it is soft enough for little ones and easy for the cook, too. If you cannot find yellowtail, another oily fish such as salmon or mackerel works well with the same marinade.
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Ingredients
Amounts for 1 child (1 serving). An adult counts as 2 servings.
One serving here is 1.5× the portion served to a child in a Japanese preschool, sized for Western appetites. An adult counts as two servings. Tap an ingredient to check it off.
Ingredients
- 67.5 gyellowtail (buri), skinless and bonelessA rich, firm Japanese fish (Japanese amberjack), here sold as boneless, skinless fillets. Substitute: Salmon or mackerel fillets.
Seasonings
- 0.9 gsugar
- 2.3 gsoy sauce
- 1 gmirinMirin is a sweet Japanese rice seasoning that adds gentle sweetness and a glossy finish. Hon-mirin (true mirin) contains about 14% alcohol; "mirin-style seasoning" has little or no alcohol. Some alcohol can remain after short cooking. If you prefer no alcohol for children, use the substitute. Substitute: For each tablespoon of mirin, use 1 tablespoon water plus 1 to 2 teaspoons sugar.
About the Japanese ingredients in this recipe
- yellowtail (buri), skinless and boneless (ぶり，骨皮抜)
- A rich, firm Japanese fish (Japanese amberjack), here sold as boneless, skinless fillets. Substitute: Salmon or mackerel fillets.
- mirin (みりん)
- Mirin is a sweet Japanese rice seasoning that adds gentle sweetness and a glossy finish. Hon-mirin (true mirin) contains about 14% alcohol; "mirin-style seasoning" has little or no alcohol. Some alcohol can remain after short cooking. If you prefer no alcohol for children, use the substitute. Substitute: For each tablespoon of mirin, use 1 tablespoon water plus 1 to 2 teaspoons sugar.
Directions
- 1
Combine the sauce ingredients in a bowl, add the yellowtail and turn to coat, then marinate in the refrigerator for at least 15 minutes.
- 2
Arrange the fish on a baking tray and bake in a toaster oven (or an oven preheated to 180°C / 350°F) for about 15 minutes.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 157.5 kcal | 315 kcal | 157.5 kcal |
| Protein | 14.6 g | 29.1 g | 14.6 g |
| Fat | 11.9 g | 23.7 g | 11.9 g |
| Carbohydrates | 0 g | 0 g | 0 g |
| Salt equivalent | 0.3 g | 0.6 g | 0.3 g |
| Calcium | 3 mg | 6 mg | 3 mg |
| Iron | 0.9 mg | 1.8 mg | 0.9 mg |
| Energy | Protein | Fat | Carbs | Salt equiv. | Calcium | Iron | |
|---|---|---|---|---|---|---|---|
| 1 serving | 157.5 kcal | 14.6 g | 11.9 g | 0 g | 0.3 g | 3 mg | 0.9 mg |
| 1 adult serving | 315 kcal | 29.1 g | 23.7 g | 0 g | 0.6 g | 6 mg | 1.8 mg |
Values are per serving (1.5× the Japanese preschool portion); an adult serving is double. They were calculated by a licensed Japanese nutritionist using the Standard Tables of Food Composition in Japan. "Salt equivalent" is sodium × 2.54, the standard Japanese measure. Allergen flags cover egg, milk and wheat only and come from the nutritionist's records. Soy sauce and miso are made with wheat but are usually allowed on Japanese wheat-free school menus, so check with your doctor.
