Miso-Glazed Salmon (Cooked from Frozen) (Elementary School Portion)
【小学校】鮭の味噌焼き【オカフーズ版】 · Sake no Misoyaki
By Aoi, licensed nutritionist · From a Japanese elementary school lunch menu
Sake no misoyaki is salmon brushed with a sweet, savory miso sauce and baked until the glaze turns glossy and fragrant. It is a school lunch standard: the gentle sweetness of mirin and sugar softens the miso, so even children who are wary of fish tuck in happily. This is the Okafoods version, written for the frozen fillets that school kitchens buy from that supplier, so the fish goes into the sauce and the oven straight from frozen with no thawing. The sauce is thickened with a little potato starch so it clings to the fish, and a tray of hot water in the oven keeps the fillets moist while they bake.
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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 elementary school, sized for Western appetites. An adult counts as two servings. Tap an ingredient to check it off.
Ingredients
- 67.2 gfrozen salmon
Seasonings
- 2.7 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.
- 2.7 gmisoFermented soybean paste. Salty and savory, it is Japan's everyday seasoning for miso soup and many simmered dishes. Substitute: Any light (white or awase) miso. Misos differ in saltiness, so start with a little less and taste. Some misos are made with barley or wheat, so check the label if you avoid them.
- 1.2 gsugar
- 1.5 gsoy sauce
- 1 gvegetable oil
- 0.2 gpotato starch (katakuriko)Japanese potato starch used for thickening sauces and coating fried foods. Substitute: Cornstarch: start with the same amount and add a little more if it is still thin. It thickens a little less than potato starch and needs a couple of minutes at a gentle bubble to reach full thickness.
- 1.4 gwater
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.
- miso (みそ)
- Fermented soybean paste. Salty and savory, it is Japan's everyday seasoning for miso soup and many simmered dishes. Substitute: Any light (white or awase) miso. Misos differ in saltiness, so start with a little less and taste. Some misos are made with barley or wheat, so check the label if you avoid them.
- potato starch (katakuriko) (かたくり粉)
- Japanese potato starch used for thickening sauces and coating fried foods. Substitute: Cornstarch: start with the same amount and add a little more if it is still thin. It thickens a little less than potato starch and needs a couple of minutes at a gentle bubble to reach full thickness. Read the guide: Katakuriko (Japanese Potato Starch) and What to Use Instead → Guide: japanese-school-lunch.com/articles/katakuriko-potato-starch/
Directions
- 1
[To bake in the oven]
- 2
Put the mirin in a microwave-safe bowl and microwave, uncovered, at 1200W for about 25 to 30 seconds (50 to 60 seconds at 600W) to cook off the alcohol.
- 3
Add the miso, sugar, soy sauce, vegetable oil, potato starch and water to the mirin and mix well. Microwave, uncovered, at 1200W for about 15 to 20 seconds (30 to 40 seconds at 600W) until the sauce thickens. Let it cool (as it cools, the oil and potato starch blend smoothly into the sauce).
- 4
Preheat the oven to 230°C (450°F).
- 5
Put the salmon, still frozen, into a tray or bowl, add 2/3 of the sauce and turn the fish to coat.
- 6
Arrange the salmon on a baking sheet lined with parchment paper.
- 7
Place a tray of hot water on the lower rack of the oven and bake the salmon at 230°C (450°F) for 10 minutes. Take it out, brush on the remaining sauce and bake at 230°C (450°F) for another 5 minutes.
- 8
[To cook in a frying pan]
- 9
Line a frying pan with nonstick frying-pan foil, arrange the salmon in the pan and cover with a lid.
- 10
Turn the heat to medium-low and cook for 5 minutes. Flip the fish over, cover again and cook over medium-low heat for another 5 minutes.
- 11
Remove the lid, lower the heat to low and brush the sauce onto the fish. Turn the fillets over a few times so the sauce coats every side.
Note: If you are using fresh (not frozen) salmon, set the oven to 200°C (400°F) and follow the rest of the recipe as written.
Note: The glaze burns easily, so keep an eye on the fish as it cooks.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 111 kcal | 222 kcal | 111 kcal |
| Protein | 15.6 g | 31.2 g | 15.6 g |
| Fat | 4.2 g | 8.4 g | 4.2 g |
| Carbohydrates | 3.2 g | 6.3 g | 3.2 g |
| Salt equivalent | 0.6 g | 1.2 g | 0.6 g |
| Calcium | 10.5 mg | 21 mg | 10.5 mg |
| Iron | 0.5 mg | 0.9 mg | 0.5 mg |
| Energy | Protein | Fat | Carbs | Salt equiv. | Calcium | Iron | |
|---|---|---|---|---|---|---|---|
| 1 serving | 111 kcal | 15.6 g | 4.2 g | 3.2 g | 0.6 g | 10.5 mg | 0.5 mg |
| 1 adult serving | 222 kcal | 31.2 g | 8.4 g | 6.3 g | 1.2 g | 21 mg | 0.9 mg |
Values are per serving (1.5× the Japanese elementary-school 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.
This is the elementary-school portion of Miso-Glazed Salmon (Cooked from Frozen) (larger quantities, same method).
