Tandoori-Style Baked Salmon (Wheat-Free)
鮭のタンドリー焼き（小麦なし） · Sake no Tandoori Yaki
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
This is a preschool-kitchen take on tandoori chicken, made with salmon instead. The marinade borrows the familiar tandoori flavors of garlic, ginger and curry powder, but swaps the usual yogurt for soy milk and adds a spoonful of ketchup, so it comes out mild, gently sweet and dairy-free. The salmon simply marinates and bakes, and the soft flesh and warm curry aroma make it an easy sell even for children who are cautious about fish.
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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 (skinless, boneless)
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
- 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
Grease a baking sheet with the oil, arrange the salmon 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 | 109.5 kcal | 219 kcal | 109.5 kcal |
| Protein | 15.5 g | 30.9 g | 15.5 g |
| Fat | 4.8 g | 9.6 g | 4.8 g |
| Carbohydrates | 2 g | 3.9 g | 2 g |
| Fiber | 0.3 g | 0.6 g | 0.3 g |
| Salt equivalent | 0.5 g | 0.9 g | 0.5 g |
| Calcium | 12 mg | 24 mg | 12 mg |
| Iron | 0.5 mg | 0.9 mg | 0.5 mg |
| Potassium | 295.5 mg | 591 mg | 295.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 109.5 kcal | 15.5 g | 4.8 g | 2 g | 0.3 g | 0.5 g | 12 mg | 0.5 mg | 295.5 mg |
| 1 adult serving | 219 kcal | 30.9 g | 9.6 g | 3.9 g | 0.6 g | 0.9 g | 24 mg | 0.9 mg | 591 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.
