Marinated Salmon
鮭のマリネ
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
This is a preschool-kitchen take on marinated fish: salmon is dusted with flour, fried until crisp, then topped with a gently sweet vinegar dressing full of soft onion and carrot. The trick that makes it work for small children is heating the dressing so the sharp edge of the vinegar cooks off, leaving just a pleasant tang that brightens the rich salmon. Boiling the vegetables first keeps them soft and easy to chew, so even little ones who are wary of raw onion happily eat it all up.
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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
- 75 gsalmon
- 6 gflour
- 18 gonion
- 18 gcarrot
Seasonings
- 0.3 gsalt
- 6 gvegetable oil
- 4.5 gvegetable oil
- 2.7 gvinegar
- 0.3 gsalt
- 1.4 gsugar
Directions
- 1
Sprinkle the salmon with salt to season it.
- 2
Dust the salmon from step 1 with flour and deep-fry in oil at 170°C (340°F).
- 3
Cut the carrot into short matchsticks and slice the onion thinly, cutting the slices in half lengthwise; boil each separately.
- 4
Combine the oil, vinegar, salt and sugar and heat to cook off the sharpness of the vinegar. Squeeze the vegetables from step 3 well to remove excess water and mix them into the dressing.
- 5
Spoon the sweet-vinegar dressing from step 4 over the fried salmon.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 228 kcal | 456 kcal | 228 kcal |
| Protein | 17.7 g | 35.4 g | 17.7 g |
| Fat | 14 g | 27.9 g | 14 g |
| Carbohydrates | 8.7 g | 17.4 g | 8.7 g |
| Salt equivalent | 0.6 g | 1.2 g | 0.6 g |
| Calcium | 18 mg | 36 mg | 18 mg |
| Iron | 0.5 mg | 0.9 mg | 0.5 mg |
| Energy | Protein | Fat | Carbs | Salt equiv. | Calcium | Iron | |
|---|---|---|---|---|---|---|---|
| 1 serving | 228 kcal | 17.7 g | 14 g | 8.7 g | 0.6 g | 18 mg | 0.5 mg |
| 1 adult serving | 456 kcal | 35.4 g | 27.9 g | 17.4 g | 1.2 g | 36 mg | 0.9 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.
