Nanbanzuke / deep-fried fish marinated in sweet and sour broth

One of our standard dishes for get-togethers. This is on the mild end, as broth is prepared with rice vinegar and plenty of dashi, making it go well with meals or drinks as well as with both Japanese and non-Japanese dishes. Because of high dashi content, it tastes better from Day 2. Makes a great bento item as well.

1/4 of recipe: 124 calories; 11.9 g protein; 5.9 g fat; 4.5 g carbohydrate; 3.8 g net carbs; 148 mg sodium (with 50% reduced-sodium regular soy sauce); 33 mg cholesterol; 0.7 g fiber

Karashi renkon / deep-fried lotus root with mustard-flavored miso

A regional specialty with 400 years of history from Kumamoto in southern Japan. It makes a great appetizer, as the dish was originally designed to stimulate the appetite and improve the health of a great lord. Sweet miso blended with spicy karashi mustard releases a soft yet pungent aroma as you bite into the crunchy lotus root, making you want to take another sip of sake or bite of plain rice ...
Actual cooking time is not particularly long, but preparation does take some time to let the lotus root and filling work on their own to stabilize the karashi-miso mixture, so plan ahead.

Whole recipe:
419 calories; 7.1 g protein; 26.3 g fat; 38.3 g carbohydrate; 32.0 g net carbs; 444 mg sodium; 14 mg cholesterol; 6.3 g fiber

1/2 of recipe:
210 calories; 3.6 g protein; 13.2 g fat; 19.2 g carbohydrate; 16.0 g net carbs; 222 mg sodium; 7 mg cholesterol; 3.2 g fiber

1/3 of recipe:
140 calories; 2.4 g protein; 8.8 g fat; 12.8 g carbohydrate; 10.7 g net carbs; 148 mg sodium; 5 mg cholesterol; 2.1 g fiber

Okara to kinoko-iri kabocha no korokke / pumpkin croquettes with soybean pulp and mushrooms

Savory and sweet pumpkin croquettes. Sauteed enoki and eringi mushrooms are added for a slightly earthy, deep taste and aroma, which nicely disguises the low sodium content of the dish. The deep-fried version with crispy panko bread crumbs is quite satisfying even when eating only one or two pieces. The baked version tastes light and significantly cuts down the amount of oil and calories. The baked version involves a bit of a process to prepare panko, but it can be done ahead of time.

Deep-fried version (1/2 of recipe):
391 calories; 6.5 g protein; 26.4 g fat; 32.9 g carbohydrate;  25.0 g net carbs; 90 mg sodium (with shoyukoji made with 50% reduced-sodium soy sauce); 27 mg cholesterol; 7.9 g fiber

Baked version (1/2 of recipe):
202 calories; 6.5 g protein; 6.0 g fat; 32.9 g carbohydrate; 25.0 g net carbs; 90 mg sodium (with shoyukoji made with 50% reduced-sodium soy sauce); 27 mg cholesterol; 7.9 g fiber

Ebi to okura, myoga no kakiage / mixed tempura with shrimp, okra and myoga ginger buds

A summery marriage of salty sweet shrimp, green okra and refreshing myoga ginger buds! Squeeze lemon over for a light, zesty finish. As deep-frying softens the sharp tang of myoga, this can be a good introductory dish for those who have hesitated to try the spicy little vegetable.

1/2 of recipe:
170 calories; 8.2 g protein; 10.5 g fat; 9.3 g carbohydrate; 7.8 g net carbs; 59 mg sodium; 62 mg cholesterol; 1.5 g fiber

Tenkasu / agetama / tempura pearls

Little balls of tempura batter are an essential ingredient for many people when making wheat-based snacks such as okonomiyaki savory pancakes, takoyaki octopus balls and monjayaki half-cooked savory pancakes. They are also added to make other dishes rich and flavorful, in a similar way as cheese or butter is added in western cooking. While tempura "pearls" are inexpensive and widely available at grocery stores in Japan, it takes some effort to find them at a store outside Japan. But yes, they are easy to make. Using leftover batter after making tempura is one way. Below is a recipe to make tenkasu or agetama only. It makes enough to freeze for use over several months.

1 tbsp (4-5 g): 
12 calories; 0.2 g protein; 0.4 g fat; 1.8 g carbohydrate; 1.7 g net carbs; 2 mg sodium (with shrimp flakes；5-7 mg with sakura ebi); 0 mg cholesterol; 0.1 g fiber

Nasu no yanagawa-fu / simmered eggplant and burdock root with egg

Very satisfying! The creamy eggplant is a huge plus. As the eggplant is deep-fried, this is substantial enough to be served as a main dish. Good as is, and it can also be served on top of steamed rice as a donburi dish.

1/2 of recipe:
258 calories; 6.3 g protein; 19.3 g fat; 12.7 g carbohydrate; 8.1 g net carbs; 302 mg sodium (with 50% reduced-sodium soy sauce; 537 mg with regular soy sauce); 109 mg cholesterol; 4.6 g fiber

Warabi to ebi no kakiage / mixed tempura with bracken and shrimp

As with any ingredient in season, bracken makes great tempura. Here is a wonderful combination with shrimp.

2 kakiage + tentsuyu*: 
218 calories; 4.8 g protein; 17.4 g fat; 9.2 g carbohydrate; 8.2 g net carbs; 108 mg sodium (tentsuyu made with 50% reduced-sodium soy sauce; 184mg with regular soy sauce); 341 mg cholesterol; 1.0 g fiber
*When 1 tbsp is consumed.

Satsumaimo to shungiku no gomaae / Japanese sweet potato and garland chrysanthemum in sesame dressing

Starchy sweet satsumaimo is paired with tangy shungiku. To create a light salad-type dish, shungiku leaves are left uncooked, while stems are cooked and mixed with gomaae dressing.

1/2 of recipe:
137 calories; 2.0 g protein; 5.0 g fat; 21.0 g carbohydrate; 18.9 g net carbs; 75 mg sodium (with 50% reduced-sodium soy sauce; 126 mg with regular soy sauce); 0 mg cholesterol; 2.1 g fiber

Satsumaimo no tenpura, shungiku to gobo, ebi no kakiage / deep-fried Japanese sweet potato & mixed tempura with garland chrysanthemum, burdock root and prawns

The sweetness of satsumaimo sweet potato is striking, making it a good companion to the distinctive flavor of shungiku garland chrysanthemum and deep flavor of gobo burdock root. Prawns added to kakiage also have a sweet note, linking everything together. In the recipe below, tempura pieces are served over rice, a dish known as tendon.

For tendon with 150 g steamed rice, 1 satsumaimo tempura & 1 kakiage mixed tempura, and 2 1/2 tbsp tentsuyu dipping sauce per serving:
510 calories; 11.3 g protein; 12.8 g fat; 82.6 g carbohydrate; 80.8 g net carbs; 252mg sodium (tentsuyu made with 50% reduced-sodium soy sauce; 442 mg with regular soy sauce); 51 mg cholesterol; 1.8 g fiber

Sakana to konsai no amazuan / fish and root vegetables with sweet and sour sauce

This is basically a fish version of sweet and sour subuta pork, without onion. As fish requires minimum prep flavoring, both calories and sodium are lower than the pork version, yet it is very filling and quite yummy.

1/2 of recipe:
250 calories; 21.9 g protein; 10.0 g fat; 16.2 g carbohydrate; 13.6 g net carbs; 372 mg sodium (with reduced-sodium soy sauce; 525 mg with regular soy sauce); 64 mg cholesterol; 2.6 g fiber

Daigaku-imo / candied Japanese sweet potato

My introduction to daigaku-imo was school lunch at elementary school. Although the name daigaku-imo literally means "university potato," this candied sweet potato is popular with students of all ages, and is also a popular deli item with both youngsters and grownups. The sweet and slightly salty coating makes you come back for more of this snack-like dish. Traditionally, satsumaimo sweet potato is first deep-fried and dipped in the candy coating prepared separately. What follows is a simplified method of sauteing satsumaimo with a somewhat large amount of oil in a frying pan and adding the candy coating ingredients to the same pan.

1/2 of recipe:
234 calories; 1.7g protein; 4.3g fat; 47.0g carbohydrate; 82mg sodium (with 50% reduced-sodium soy sauce; 158-176mg with regular soy sauce); 0mg cholesterol; 3.0g fiber

Hanaho to kobashira no kakiage / mixed tempura with perilla flower spikes and bay scallops

Shiso flower spikes are pretty and tasty! Paired with mildly sweet bay scallops for a delicious duo.

1/2 of recipe:
603 calories; 12.0 g protein; 50.4 g fat; 19.8 g carbohydrate; 18.9 g net carbs; 228 mg sodium (when using tentsuyu made with 50% reduced-sodium soy sauce; 375-411 mg with tentsuyu with regular soy sauce); 35 mg cholesterol; 0.9 g fiber

Nasu no agebitashi / deep-fried eggplant in light broth

A heavenly creamy and juicy eggplant dish for summer. Okra makes marinade broth thick and smooth, while grated ginger clears away the oiliness of eggplant. Since eggplant is deep-fried, a small amount is very satisfying.

Soramame to ebi no kakiage / mixed tempura with fava beans and prawns

Tempura tastes best when made with in-season ingredients. Here is a great example of mixed tempura using fava beans and spot shrimp, both of which have a short season in our area. Bitter, starchy fava beans are a great companion for sweet prawns.

Sake no karaage marine / marinated deep-fried salmon (white wine vinegar version)

Marinade based on white wine vinegar has a soft edge, making this a pleasant chilled dish in summer. Lemon and onion slices also neutralize the oily taste of deep-fried salmon while adding a refreshing note. Great as an appetizer with both Asian and Western food.

Nasu to kobashira no XO-jan itame / eggplant and bay scallops in XO sauce

This popular combination of eggplant and scallops with XO sauce is always a taste treat. Oil-loving eggplant is deep-fried for a pretty dark purple skin color and creamy texture -- but you will be surprised at how “ungreasy” this dish is. Great with drinks, plain steamed rice or Chinese rice porridge.

Sakana no karashiage to kinsai, mizuna, radisshu no aemono / karashi mustard-flavored deep-fried fish and Chinese celery, mizuna and radish

Deep-fried fish marinated in karashi mustard is tasty on its own, as is Chinese celery, mizuna and radish with bonito flakes and a tiny bit of soy sauce. When combined, you have a satisfying yet refreshing fish & vegetable dish!

Kani, shungiku, yurine no kakiage / mixed tempura with crabmeat, garland chrysanthemum and lily bulb

Crab and shungiku chrysanthemum are a classic combination, as are crab and yurine lily bulbs. Using both shungiku and yurine to complement the crab makes for yummy pieces of kakiage. Dip them in warm tentsuyu, and savor the outstanding aroma, flavor and texture.

Kaki furai / panko deep-fried oysters

A typical oyster dish in Japan. Juicy panko deep-fried oysters served with julienned cabbage used to be one of Tom’s favorites at a neighborhood restaurant near his work in Tokyo.

Natto no tenpura / fermented soybean tempura

Softly sweet and fluffy natto tempura. At my parents' home, we made this with tempura batter that was left over after frying other vegetables. Natto tempura is great when eaten piping hot.