Swordfish Gratin (Milk-Free)
メカジキのグラタン（乳なし）
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
This is a gratin with no white sauce and no cheese, which makes it a favorite in preschool kitchens where dairy allergies have to be taken into account. Instead, boneless, mild-tasting swordfish is sautéed with sweet onion and tucked under a blanket of mashed potato mixed with egg-free mayonnaise and just a touch of curry powder, then baked until the panko on top turns golden. The fish is cut into small cubes so it fits on a little spoon, and the gentle curry flavor is enough to make even children who are unsure about fish come back for more. Mayodore is a Japanese egg-free mayonnaise; any egg-free or regular mayonnaise works if you are not avoiding egg.
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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
- 45 gswordfish
- 30 gonion
- 52.5 gpotato
Seasonings
- 0.1 gsalt (for pre-seasoning)
- 1.5 gvegetable oil
- 12 gegg-free mayonnaise (Mayodore)A Japanese egg-free mayonnaise-style dressing. Substitute: Any egg-free or vegan mayonnaise.
- 0.2 gsalt
- 0.1 gcurry powder
- 1.5 gpanko
About the Japanese ingredients in this recipe
- egg-free mayonnaise (Mayodore) (マヨドレ)
- A Japanese egg-free mayonnaise-style dressing. Substitute: Any egg-free or vegan mayonnaise.
Directions
- 1
Cut the swordfish into 2 cm cubes and sprinkle with the salt to pre-season. Cut the onion into thin slices, then cut the slices in half.
- 2
Heat the oil in a pot and sauté the onion well. Once it has softened, add the fish and continue to sauté.
- 3
Boil the potato and mash it, then mix in the egg-free mayonnaise (Mayodore), salt, and curry powder.
- 4
Line a baking tray with parchment paper, spread the fish and onion mixture over it in an even layer, and top with the curried mashed potato.
- 5
Sprinkle the panko over the top and bake in an oven preheated to 200°C (400°F) for about 15 minutes.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 189 kcal | 378 kcal | 189 kcal |
| Protein | 10.1 g | 20.1 g | 10.1 g |
| Fat | 12 g | 24 g | 12 g |
| Carbohydrates | 13.7 g | 27.3 g | 13.7 g |
| Fiber | 5.4 g | 10.8 g | 5.4 g |
| Salt equivalent | 0.8 g | 1.5 g | 0.8 g |
| Calcium | 7.5 mg | 15 mg | 7.5 mg |
| Iron | 0.6 mg | 1.2 mg | 0.6 mg |
| Potassium | 465 mg | 930 mg | 465 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 189 kcal | 10.1 g | 12 g | 13.7 g | 5.4 g | 0.8 g | 7.5 mg | 0.6 mg | 465 mg |
| 1 adult serving | 378 kcal | 20.1 g | 24 g | 27.3 g | 10.8 g | 1.5 g | 15 mg | 1.2 mg | 930 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.
