Swordfish Teriyaki
メカジキの照り焼き · Mekajiki no Teriyaki
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Swordfish (mekajiki) is a favorite fish in Japanese school lunches: it is firm and meaty, has no small bones to worry about, and its mild flavor takes well to a sweet-savory teriyaki glaze. Here the fish simply rests in a mix of sugar, soy sauce and mirin, then bakes in the oven, so there is no pan-frying and no sticky sauce to burn. The gentle sweetness and tender, chicken-like texture make it an easy sell for children who are usually wary of fish.
Wheat-free, but uses soy sauce (made with wheat). Japanese school-lunch allergy menus usually allow it, so check with your doctor. How to read the labels
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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 gswordfish
Seasonings
- 0.9 gsugar
- 2.3 gsoy sauce
- 1 gmirinMirin is a sweet Japanese rice seasoning that adds gentle sweetness and a glossy finish. Hon-mirin (true mirin) contains about 14% alcohol; "mirin-style seasoning" has little or no alcohol. Some alcohol can remain after short cooking. If you prefer no alcohol for children, use the substitute. Substitute: For each tablespoon of mirin, use 1 tablespoon water plus 1 to 2 teaspoons sugar.
About the Japanese ingredients in this recipe
- mirin (みりん)
- Mirin is a sweet Japanese rice seasoning that adds gentle sweetness and a glossy finish. Hon-mirin (true mirin) contains about 14% alcohol; "mirin-style seasoning" has little or no alcohol. Some alcohol can remain after short cooking. If you prefer no alcohol for children, use the substitute. Substitute: For each tablespoon of mirin, use 1 tablespoon water plus 1 to 2 teaspoons sugar.
Directions
- 1
Mix the sauce ingredients together, add the fish, and turn to coat so it soaks up the marinade.
- 2
Arrange the fish on a baking sheet and bake in a 180°C (350°F) oven for about 15 minutes.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 102 kcal | 204 kcal | 102 kcal |
| Protein | 13.1 g | 26.1 g | 13.1 g |
| Fat | 5.1 g | 10.2 g | 5.1 g |
| Carbohydrates | 1.5 g | 3 g | 1.5 g |
| Fiber | 0 g | 0 g | 0 g |
| Salt equivalent | 0.5 g | 0.9 g | 0.5 g |
| Calcium | 1.5 mg | 3 mg | 1.5 mg |
| Iron | 0.3 mg | 0.6 mg | 0.3 mg |
| Potassium | 306 mg | 612 mg | 306 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 102 kcal | 13.1 g | 5.1 g | 1.5 g | 0 g | 0.5 g | 1.5 mg | 0.3 mg | 306 mg |
| 1 adult serving | 204 kcal | 26.1 g | 10.2 g | 3 g | 0 g | 0.9 g | 3 mg | 0.6 mg | 612 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.
