Panko-Fried White Fish
白身魚のフライ · Shiromizakana no Furai
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Fish fry (furai) is one of the most reliable ways to get fish onto a small child's plate: a mild white fish wrapped in a crunchy golden panko crust. In preschool kitchens we use hake, a soft, flaky fish with few bones and a gentle flavor that suits toddlers, but any mild white fish works. The seasoning is kept simple, just a little salt and pepper, so the sweetness of the fish comes through. Serve it alongside rice and vegetables for a classic Japanese school lunch.
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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 ghakeA mild white fish related to cod, widely used in Japanese school lunches. Substitute: Cod, pollock or any firm white fish.
- 4.5 gflour
- 12 gegg
Seasonings
- 0.3 gsalt
- to tastepepper
- 9 gpanko
- 6 gvegetable oil
About the Japanese ingredients in this recipe
- hake (メルルーサ)
- A mild white fish related to cod, widely used in Japanese school lunches. Substitute: Cod, pollock or any firm white fish.
Directions
- 1
Sprinkle the fish with salt and pepper to season it.
- 2
Dip the fish from step 1 in a mixture of the flour and egg, coat with panko, and deep-fry in oil at 170°C (340°F).
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 174 kcal | 348 kcal | 174 kcal |
| Protein | 15.9 g | 31.8 g | 15.9 g |
| Fat | 8.4 g | 16.8 g | 8.4 g |
| Carbohydrates | 9.6 g | 19.2 g | 9.6 g |
| Salt equivalent | 0.8 g | 1.5 g | 0.8 g |
| Calcium | 19.5 mg | 39 mg | 19.5 mg |
| Iron | 0.5 mg | 0.9 mg | 0.5 mg |
| Energy | Protein | Fat | Carbs | Salt equiv. | Calcium | Iron | |
|---|---|---|---|---|---|---|---|
| 1 serving | 174 kcal | 15.9 g | 8.4 g | 9.6 g | 0.8 g | 19.5 mg | 0.5 mg |
| 1 adult serving | 348 kcal | 31.8 g | 16.8 g | 19.2 g | 1.5 g | 39 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.
