Salmon Fry (Panko-Breaded Salmon)
鮭のフライ（卵なし） · Sake Furai
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Sake furai is Japanese-style fried salmon: a fillet coated in crisp panko and fried until golden. This version skips the egg wash entirely and uses a thin flour-and-water batter to hold the panko in place, so it is made without egg and still comes out just as crunchy. Salmon is a mild, meaty fish that even hesitant eaters tend to enjoy, and the crisp coating makes it feel like a treat at the lunch table.
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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
Seasonings
- 0.3 gsalt
- to tastepepper
- 8.3 gflour
- 12 gwater
- 9 gpanko
- 9 gvegetable oil
Directions
- 1
Season the salmon with salt and pepper. (If a lot of moisture beads up on the surface after a while, pat it off gently with paper towels.)
- 2
Mix the flour and water together to make a thin batter.
- 3
Coat the salmon first in the batter from step 2, then in the panko, and deep-fry in oil at 170°C (340°F), turning the pieces over so both sides cook evenly.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 225 kcal | 450 kcal | 225 kcal |
| Protein | 17.3 g | 34.5 g | 17.3 g |
| Fat | 12.5 g | 24.9 g | 12.5 g |
| Carbohydrates | 12.3 g | 24.6 g | 12.3 g |
| Fiber | 0.8 g | 1.5 g | 0.8 g |
| Salt equivalent | 0.5 g | 0.9 g | 0.5 g |
| Calcium | 12 mg | 24 mg | 12 mg |
| Iron | 0.5 mg | 0.9 mg | 0.5 mg |
| Potassium | 280.5 mg | 561 mg | 280.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 225 kcal | 17.3 g | 12.5 g | 12.3 g | 0.8 g | 0.5 g | 12 mg | 0.5 mg | 280.5 mg |
| 1 adult serving | 450 kcal | 34.5 g | 24.9 g | 24.6 g | 1.5 g | 0.9 g | 24 mg | 0.9 mg | 561 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.
