Tandoori-Style Baked Salmon (Milk-Free)
鮭のタンドリー焼き（乳なし） · Sake no Tandoori Yaki
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Tandoori chicken usually leans on a yogurt marinade, but this preschool version swaps in sweetened soy milk so it stays dairy-free, and uses salmon instead of chicken. The marinade is gently spiced: just a little curry powder, ketchup, garlic and ginger, so it has plenty of flavor without any heat that would put small children off. A coating of panko crisps up in the oven, giving the fish a light crunch that kids love while keeping the inside moist.
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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 ggarlic paste (tube)Grated garlic sold ready to use in a squeeze tube, a staple in Japanese kitchens. Japanese school lunch kitchens grate fresh garlic for its aroma, but for cooking at home Aoi says the tube works just fine. Tube pastes often contain added salt, oil and other ingredients, so check the label. Substitute: Use freshly grated garlic in the same amount. 1 teaspoon of paste is about 5 g.
- 0.3 gginger paste (tube)Grated ginger sold ready to use in a squeeze tube, a staple in Japanese kitchens. Japanese school lunch kitchens grate fresh ginger for its aroma, but for cooking at home Aoi says the tube works just fine. Tube pastes often contain added salt, oil and other ingredients, so check the label. Substitute: Use freshly grated ginger in the same amount. 1 teaspoon of paste is about 5 g.
- 0.2 gcurry powder
- 0.3 gsalt
- 10.2 gsweetened soy milk (Japanese chosei tonyu)Japanese 'prepared' soy milk that is lightly sweetened and flavored to taste milder than plain soy milk. Substitute: Regular (original, lightly sweetened) soy milk from the supermarket.
- 4.5 gketchup
- 8.3 gpanko
- 1.5 gvegetable oil
About the Japanese ingredients in this recipe
- garlic paste (tube) (にんにくチューブ)
- Grated garlic sold ready to use in a squeeze tube, a staple in Japanese kitchens. Japanese school lunch kitchens grate fresh garlic for its aroma, but for cooking at home Aoi says the tube works just fine. Tube pastes often contain added salt, oil and other ingredients, so check the label. Substitute: Use freshly grated garlic in the same amount. 1 teaspoon of paste is about 5 g.
- ginger paste (tube) (しょうがチューブ)
- Grated ginger sold ready to use in a squeeze tube, a staple in Japanese kitchens. Japanese school lunch kitchens grate fresh ginger for its aroma, but for cooking at home Aoi says the tube works just fine. Tube pastes often contain added salt, oil and other ingredients, so check the label. Substitute: Use freshly grated ginger in the same amount. 1 teaspoon of paste is about 5 g.
- sweetened soy milk (Japanese chosei tonyu) (調製豆乳)
- Japanese 'prepared' soy milk that is lightly sweetened and flavored to taste milder than plain soy milk. Substitute: Regular (original, lightly sweetened) soy milk from the supermarket.
Directions
- 1
Combine the garlic, ginger, curry powder, salt, soy milk and ketchup, then add the salmon and coat it in the marinade. Let it sit for a while so the flavors soak in.
- 2
Coat the salmon with panko.
- 3
Brush a baking sheet with oil, arrange the salmon from step 2 on it, and bake in an oven preheated to 180°C (350°F) for about 20 minutes.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 138 kcal | 276 kcal | 138 kcal |
| Protein | 16.7 g | 33.3 g | 16.7 g |
| Fat | 5.1 g | 10.2 g | 5.1 g |
| Carbohydrates | 7.5 g | 15 g | 7.5 g |
| Fiber | 0.9 g | 1.8 g | 0.9 g |
| Salt equivalent | 0.6 g | 1.2 g | 0.6 g |
| Calcium | 13.5 mg | 27 mg | 13.5 mg |
| Iron | 0.6 mg | 1.2 mg | 0.6 mg |
| Potassium | 309 mg | 618 mg | 309 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 138 kcal | 16.7 g | 5.1 g | 7.5 g | 0.9 g | 0.6 g | 13.5 mg | 0.6 mg | 309 mg |
| 1 adult serving | 276 kcal | 33.3 g | 10.2 g | 15 g | 1.8 g | 1.2 g | 27 mg | 1.2 mg | 618 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.
