All recipes are for 2 servings unless noted. Oil is canola oil and salt is kosher salt.

2014-02-25

Sake to hijiki no itameni / salmon saute with hijiki seaweed

A rich dish that combines the deep flavors of salmon and hijiki. A small amount is very satisfying due to the strong flavoring and sauteed salmon. Great with rice and drinks. Also makes a delicious bento item.




134 calories (1/3 of recipe); 15.3 g protein; 4.0 g fat; 5.6 g carbohydrate; 4.9 g net carbs; 208 mg sodium (with 50% reduced-sodium soy sauce; 284 mg with regular soy sauce); 37 mg cholesterol; 0.7 g fiber


<Ingredients>


(Serves 2-3)

Approx. 200 g salmon (190 g in photo)
5g hijiki seaweed
Tiny handful green vegetables (38 g saishin yu choy sum in photo)
Pinch salt (0.2 g max; to sprinkle on salmon)
1-2 tbsp katakuriko potato starch (to coat salmon)
1 tbsp oil (to saute salmon)

For broth
200 cc dashi
2 tbsp sake
2 tsp mirin
1/2 tbsp soy sauce
3/4 tsp kurozu brown rice vinegar


<Directions>
1.

Soak hijiki in water for 15+ minutes to rehydrate.

When hijiki is tender, drain.

2.

Debone and skin salmon, cut into 2-3 cm cubes, sprinkle salt on both sides, and let sit for 10+ minutes.

3.

Meanwhile, blanch yu choy sum.
Put stem ends in boiling water first.

 
When leaf color brightens, remove from boiling water, and let cool.
Squeeze out excess water, and cut into 3 cm.

4.

Wipe off moisture from surface of salmon.
Coat with katakuriko.

5.

In a medium pot, heat oil, and saute salmon on medium heat.


When done, transfer to a plate lined with paper towels to absorb excess oil.

6.

Empty oil from pot, put hijiki, and saute for 1 minute.

7.

Add dashi, sake, mirin, soy sauce, kurozu brown rice vinegar and 1 tsp soy sauce (2/3 of specified amount).




Once boiling, reduce heat to medium low, and cook until broth is almost gone.

8.

Put salmon, and gently mix with hijiki.

Add remaining (1/2 tsp) soy sauce, and gently mix well.

9.

Add yu choy sum, and mix.

Ready to serve.

<Notes>
  • Hijiki can be soaked in hot water to speed up the rehydration process.
  • If salmon is super fresh, salting is optional. Salting draws excess water from the fish, which helps to eliminate the fishy taste and smell that come as fish becomes older.
  • Since the salmon in this dish is cut into cubes, thinner sections work fine. Above I used the section next to the belly, reserving the thicker back section for another dish (grilled with duxelles) the next day.
  • Washing the pot after transferring cooked salmon and emptying oil can cut back on the calories and fat content of this dish.
  • If not serving immediately, add yu choy sum when heating up before eating. A brighter green is always more cheerful.
  • Any soft-tasting green vegetable works fine -- snow peas, sugar peas, green beans, asparagus, nanohana field mustard, broccoli raab, broccoli, komatsuna, tacai, gailan, kabu turnip leaves, and daikon radish leaves are good choices.
  • 1/2 of recipe above: 201 calories; 23 g protein; 6.0 g fat; 8.4 g carbohydrate; 7.3 g net carbs; 312 mg sodium (with 50% reduced-sodium soy sauce; 426 mg with regular soy sauce); 56 mg cholesterol; 1.1 g fiber
     

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