Yellowtail Teriyaki (Elementary School Portion)
【小学校】ブリの照り焼き · Buri no Teriyaki
By Aoi, licensed nutritionist · From a Japanese elementary school lunch menu
Buri no teriyaki is one of the most familiar fish dishes in Japan, and it turns up again and again on school lunch menus. Yellowtail (buri) is a rich, meaty fish that is at its best in winter, and the sweet soy glaze takes away any strong fishy flavor, so even children who are wary of fish tend to finish it. This is the school kitchen method: the fillets cook gently under a lid on a sheet of foil, and the sauce is thickened with a little potato starch so it clings to the fish instead of pooling on the plate. No oil is needed, and the pan stays clean.
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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 elementary school, sized for Western appetites. An adult counts as two servings. Tap an ingredient to check it off.
Ingredients
- 120 gfrozen yellowtail (buri)A rich, oily fish that is at its best in winter in Japan. Substitute: Amberjack, mackerel, or salmon.
Seasonings
- 2.4 gsakeSake (Japanese rice wine) is used in small amounts to soften the smell of fish and meat and add depth. Japanese "cooking sake" often contains added salt. Some alcohol can remain after short cooking. If you prefer no alcohol for children, use the substitute. Substitute: The same amount of water (the taste will be a little simpler), or dry white wine.
- 1.7 gsugar
- 4.1 gsoy sauce
- 2 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.
- 0.2 gpotato starch (katakuriko)Japanese potato starch used for thickening sauces and coating fried foods. Substitute: Cornstarch: start with the same amount and add a little more if it is still thin. It thickens a little less than potato starch and needs a couple of minutes at a gentle bubble to reach full thickness.
About the Japanese ingredients in this recipe
- frozen yellowtail (buri) (冷凍ブリ)
- A rich, oily fish that is at its best in winter in Japan. Substitute: Amberjack, mackerel, or salmon.
- sake (酒)
- Sake (Japanese rice wine) is used in small amounts to soften the smell of fish and meat and add depth. Japanese "cooking sake" often contains added salt. Some alcohol can remain after short cooking. If you prefer no alcohol for children, use the substitute. Substitute: The same amount of water (the taste will be a little simpler), or dry white wine.
- 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.
- potato starch (katakuriko) (かたくり粉)
- Japanese potato starch used for thickening sauces and coating fried foods. Substitute: Cornstarch: start with the same amount and add a little more if it is still thin. It thickens a little less than potato starch and needs a couple of minutes at a gentle bubble to reach full thickness. Read the guide: Katakuriko (Japanese Potato Starch) and What to Use Instead → Guide: japanese-school-lunch.com/articles/katakuriko-potato-starch/
Directions
- 1
Mix together the sake, sugar, soy sauce, mirin, and potato starch and set aside.
- 2
Line a frying pan with nonstick cooking foil (frying-pan foil), arrange the yellowtail fillets on it, and cover with a lid.
- 3
Turn on the heat and cook over low heat for about 7 minutes. Remove the lid, flip the fish, cover again, and cook for another 7 minutes. (It scorches easily, so keep a careful eye on the heat.)
- 4
Remove the lid and pour in half of the sauce. Turn the fish over so it is coated all over, then add the remaining sauce and coat again.
- 5
Lift the fish out of the pan, foil and all.
* Taking the fish off the heat right away keeps it from turning tough.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 283.5 kcal | 567 kcal | 283.5 kcal |
| Protein | 26 g | 51.9 g | 26 g |
| Fat | 21 g | 42 g | 21 g |
| Carbohydrates | 0 g | 0 g | 0 g |
| Salt equivalent | 0.6 g | 1.2 g | 0.6 g |
| Calcium | 6 mg | 12 mg | 6 mg |
| Iron | 1.7 mg | 3.3 mg | 1.7 mg |
| Energy | Protein | Fat | Carbs | Salt equiv. | Calcium | Iron | |
|---|---|---|---|---|---|---|---|
| 1 serving | 283.5 kcal | 26 g | 21 g | 0 g | 0.6 g | 6 mg | 1.7 mg |
| 1 adult serving | 567 kcal | 51.9 g | 42 g | 0 g | 1.2 g | 12 mg | 3.3 mg |
Values are per serving (1.5× the Japanese elementary-school 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.
