Salmon Fry (Sake Furai)
鮭のフライ · Sake Furai
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Sake furai is the Japanese take on breaded fried fish: salmon coated in a simple batter, rolled in panko and fried until golden and crunchy. Panko crumbs are coarser and lighter than Western breadcrumbs, so the crust stays crisp without turning heavy. Children love the crunch, and the mild salmon inside is soft and easy to eat. Salting the fish and letting it rest first draws out excess moisture, which keeps the flavor clean and the coating crisp.
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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 fillet (skinless, boneless)
- 4.1 gflour
- 10.8 gegg
Seasonings
- 0.3 gsalt
- to tastepepper
- 2.4 gwater
- 9 gpanko
- 9 gvegetable oil
Directions
- 1
Season the salmon with salt and pepper and let it rest in the refrigerator for about 15 minutes. Lightly pat away the moisture that has come to the surface with a paper towel.
- 2
Mix together the flour, egg, and water.
- 3
Coat the salmon in the batter from step 2, then in panko. Fry in oil at 170°C (340°F) for about 5 minutes, turning to cook both sides.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 228 kcal | 456 kcal | 228 kcal |
| Protein | 18.2 g | 36.3 g | 18.2 g |
| Fat | 13.8 g | 27.6 g | 13.8 g |
| Carbohydrates | 8.7 g | 17.4 g | 8.7 g |
| Salt equivalent | 0.5 g | 0.9 g | 0.5 g |
| Calcium | 16.5 mg | 33 mg | 16.5 mg |
| Iron | 0.6 mg | 1.2 mg | 0.6 mg |
| Energy | Protein | Fat | Carbs | Salt equiv. | Calcium | Iron | |
|---|---|---|---|---|---|---|---|
| 1 serving | 228 kcal | 18.2 g | 13.8 g | 8.7 g | 0.5 g | 16.5 mg | 0.6 mg |
| 1 adult serving | 456 kcal | 36.3 g | 27.6 g | 17.4 g | 0.9 g | 33 mg | 1.2 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.
