Salmon Meunière (Milk-Free)
鮭のムニエル（乳なし）
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Salmon meunière is a staple on Japanese school lunch menus: a fillet of salmon seasoned with salt and pepper, dusted lightly in flour, and cooked until the outside is delicately golden. This version skips the butter of the classic French dish and uses vegetable oil instead, so it is made without milk; there is no egg in it either. Baking in the oven rather than pan-frying keeps the salmon moist, and the thin flour coating gives it a gentle savory crust that even fish-shy kids tend to enjoy.
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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
- 2.3 gflour
- 3 gvegetable oil
Directions
- 1
Season the salmon with salt and pepper.
- 2
Brush a baking sheet with oil, dust the seasoned salmon with flour, and arrange the pieces on the sheet.
- 3
Turn the salmon over so the whole surface is coated with oil, then bake in an oven preheated to 200°C (400°F) for about 15 minutes.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 120 kcal | 240 kcal | 120 kcal |
| Protein | 15.3 g | 30.6 g | 15.3 g |
| Fat | 6 g | 12 g | 6 g |
| Carbohydrates | 1.7 g | 3.3 g | 1.7 g |
| Fiber | 0 g | 0 g | 0 g |
| Salt equivalent | 0.3 g | 0.6 g | 0.3 g |
| Calcium | 7.5 mg | 15 mg | 7.5 mg |
| Iron | 0.3 mg | 0.6 mg | 0.3 mg |
| Potassium | 259.5 mg | 519 mg | 259.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 120 kcal | 15.3 g | 6 g | 1.7 g | 0 g | 0.3 g | 7.5 mg | 0.3 mg | 259.5 mg |
| 1 adult serving | 240 kcal | 30.6 g | 12 g | 3.3 g | 0 g | 0.6 g | 15 mg | 0.6 mg | 519 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.
