Cod Teriyaki
たらの照り焼き · Tara no Teriyaki
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Teriyaki is a Japanese way of cooking where fish or meat is glazed with a sweet-savory blend of soy sauce, sugar and mirin. Cod is a natural fit for it: the fish is mild and soft, so even children who are wary of fish tend to take to it, and using skinless, boneless fillets means there is nothing to pick around. Baking the marinated fillets in the oven keeps things hands-off and lets the sauce settle gently into the fish, just as we do in the preschool kitchen when cooking for many little plates at once.
Wheat-free, but uses soy sauce (made with wheat). Japanese school-lunch allergy menus usually allow it, so check with your doctor. How to read the labels
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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 gcod (skinless, boneless)
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
- 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, add the cod and turn to coat so the flavor soaks in.
- 2
Arrange the fillets on a baking sheet and bake in a 180°C (350°F) oven for about 15 minutes.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 55.5 kcal | 111 kcal | 55.5 kcal |
| Protein | 12 g | 24 g | 12 g |
| Fat | 0.2 g | 0.3 g | 0.2 g |
| Carbohydrates | 1.5 g | 3 g | 1.5 g |
| Fiber | 0 g | 0 g | 0 g |
| Salt equivalent | 0.5 g | 0.9 g | 0.5 g |
| Calcium | 21 mg | 42 mg | 21 mg |
| Iron | 0.2 mg | 0.3 mg | 0.2 mg |
| Potassium | 246 mg | 492 mg | 246 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 55.5 kcal | 12 g | 0.2 g | 1.5 g | 0 g | 0.5 g | 21 mg | 0.2 mg | 246 mg |
| 1 adult serving | 111 kcal | 24 g | 0.3 g | 3 g | 0 g | 0.9 g | 42 mg | 0.3 mg | 492 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.
