Sawara Mizore-ni (Spanish Mackerel in Grated Daikon Sauce)
さわらのみぞれ煮 · Sawara no Mizore-ni
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Mizore-ni takes its name from mizore, the Japanese word for sleet: the grated daikon simmered in the sauce looks like half-melted snow. Here it coats tender Spanish mackerel (sawara) in a mild, lightly sweet dashi and soy sauce broth. The daikon gives the sauce a soft texture that clings to the fish, so even children who are unsure about fish find it easy to eat. A quick dusting of flour and a turn in the oven keep the fish firm and moist before it goes into the pot.
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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 gSpanish mackerel (sawara)A mild, soft-fleshed fish popular in Japan, sold as fillets. Substitute: Any mild white fish fillet such as cod or halibut.
- 37.5 gdaikon radish
Seasonings
- 3.8 gflour
- 54 mldashi stockJapanese soup stock, usually made from kombu (dried kelp) and/or bonito flakes; the base of most Japanese soups and simmered dishes. Substitute: Instant dashi granules dissolved in water, or a mild unsalted chicken or vegetable stock.
- 1.8 gsugar
- 3.8 gsoy sauce
About the Japanese ingredients in this recipe
- Spanish mackerel (sawara) (さわら)
- A mild, soft-fleshed fish popular in Japan, sold as fillets. Substitute: Any mild white fish fillet such as cod or halibut.
- dashi stock (だし汁)
- Japanese soup stock, usually made from kombu (dried kelp) and/or bonito flakes; the base of most Japanese soups and simmered dishes. Substitute: Instant dashi granules dissolved in water, or a mild unsalted chicken or vegetable stock.
Directions
- 1
Dust the Spanish mackerel with flour and arrange the pieces on a baking sheet. Bake in an oven preheated to 200°C (400°F) for about 10 minutes.
- 2
Blend the daikon radish into a paste in a blender (or grate it).
- 3
Put the dashi stock, seasonings, and the daikon from step 2 in a pot and bring to a boil, then lay the fish from step 1 in the pot. Cover with a drop lid (otoshibuta) and simmer until tender.
- 4
After plating, spoon the simmering liquid over the top.
Coating the fish in flour and baking it first keeps it tender and helps it hold together while simmering, so it does not fall apart in the pot.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 139.5 kcal | 279 kcal | 139.5 kcal |
| Protein | 14.4 g | 28.8 g | 14.4 g |
| Fat | 6.6 g | 13.2 g | 6.6 g |
| Carbohydrates | 6.6 g | 13.2 g | 6.6 g |
| Fiber | 0.8 g | 1.5 g | 0.8 g |
| Salt equivalent | 0.8 g | 1.5 g | 0.8 g |
| Calcium | 22.5 mg | 45 mg | 22.5 mg |
| Iron | 0.8 mg | 1.5 mg | 0.8 mg |
| Potassium | 472.5 mg | 945 mg | 472.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 139.5 kcal | 14.4 g | 6.6 g | 6.6 g | 0.8 g | 0.8 g | 22.5 mg | 0.8 mg | 472.5 mg |
| 1 adult serving | 279 kcal | 28.8 g | 13.2 g | 13.2 g | 1.5 g | 1.5 g | 45 mg | 1.5 mg | 945 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.
