Miso-Mayo Baked Salmon
鮭の味噌マヨネーズ焼き · Sake no Miso Mayonezu Yaki
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Miso and mayonnaise are a favorite pairing in Japanese home cooking: the mayo keeps the fish moist and rich, while the miso adds a gentle savory depth without much salt. Here the topping is bulked out with finely cut carrot, green bell pepper and onion that have been sautéed until soft, so children who usually push vegetables aside end up eating them along with the salmon. Covering the tray with foil before it goes into the oven keeps the fish tender and stops the topping from drying out, which makes it easy for little ones to eat.
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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 gsalmon
- 9 gcarrot
- 8.3 ggreen bell pepper
- 16.5 gonion
Seasonings
- 0.2 gsalt
- to tastepepper
- 3 gvegetable oil
- 4.5 gegg-free mayonnaise (Mayodore)A Japanese egg-free mayonnaise-style dressing. Substitute: Any egg-free or vegan mayonnaise.
- 0.9 glight rice misoA pale, salty rice miso, the standard everyday miso in Japan. Substitute: Any light, white, or awase (blended) miso.
About the Japanese ingredients in this recipe
- egg-free mayonnaise (Mayodore) (マヨドレ)
- A Japanese egg-free mayonnaise-style dressing. Substitute: Any egg-free or vegan mayonnaise.
- light rice miso (米みそ（淡色辛みそ）)
- A pale, salty rice miso, the standard everyday miso in Japan. Substitute: Any light, white, or awase (blended) miso.
Directions
- 1
Sprinkle the salmon with salt and pepper to season it.
- 2
Cut the carrot, green bell pepper and onion into short, thin strips. Heat the vegetable oil in a frying pan and sauté the vegetables well.
- 3
Once the vegetables have cooled slightly, mix them with the mayonnaise (Mayodore) and the miso.
- 4
Line a baking sheet with parchment paper and arrange the salmon from step 1 on it. Spoon the mixture from step 3 on top, cover with aluminum foil, and bake in a 180°C (350°F) oven for about 20 minutes.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 148.5 kcal | 297 kcal | 148.5 kcal |
| Protein | 15.6 g | 31.2 g | 15.6 g |
| Fat | 8.7 g | 17.4 g | 8.7 g |
| Carbohydrates | 2.1 g | 4.2 g | 2.1 g |
| Salt equivalent | 0.5 g | 0.9 g | 0.5 g |
| Calcium | 15 mg | 30 mg | 15 mg |
| Iron | 0.5 mg | 0.9 mg | 0.5 mg |
| Energy | Protein | Fat | Carbs | Salt equiv. | Calcium | Iron | |
|---|---|---|---|---|---|---|---|
| 1 serving | 148.5 kcal | 15.6 g | 8.7 g | 2.1 g | 0.5 g | 15 mg | 0.5 mg |
| 1 adult serving | 297 kcal | 31.2 g | 17.4 g | 4.2 g | 0.9 g | 30 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.
