Petoraaru karei no yuanyaki / grilled yuan-marinated petrale sole

This is one of my favorite ways to eat white-fleshed fresh fish. The marinade is a simple mixture of soy sauce, mirin and sake in equal parts, which gives the fish a slightly salty sweet note. It is very good with somewhat fatty or sweet fish as well as sea scallops.

1/2 of recipe (fish only, no condiment included):
112 calories; 19.6 g protein; 1.2 g fat; 7.3 g carbohydrate; 2.7 g net carbs; 210 mg sodium (with 50% reduced-sodium soy sauce); 44 mg cholesterol; 0 g fiber; 177 mg potassium

Sakuraba-yaki / grilled fish in cherry leaves

A grilled fish dish for spring. The fish is wrapped with salted cherry leaves for some time before grilling, so that it takes on an aroma that reminds of the season. That said, this would seem awkward outside the cherry blossom season if served as part of Japanese cuisine.

As with many other grilled fish dishes in old-style Japanese cooking, preparation does not use oil, and this works best with very fresh, somewhat fatty white-fleshed fish. Below is an example with lingcod. Lean fish tends to be too dry with this method, but if that is the only kind available, serving with gin-an thickened dashi sauce can be a tasty solution.

Gomadashi / fish sesame paste

I first encountered the expression gomadashi on a website introducing regional udon specialties. It is a paste made of grilled fish, sesame seeds, soy sauce and sweetener. The paste's name does not intuitively convey how tasty it is. It is typically served with udon wheat noodles. It is also good with rice and as an addition to a number of dips and dressings. When making the paste, grilling the fish takes the longest, and once it is done, the paste should keep in the fridge for a relatively long time -- 4 weeks when made with regular soy sauce is what people say, so probably 2+ weeks with the reduced sodium version below.

1 tbsp (20g):
56 calories; 3.8 g protein; 3.4 g fat; 2.8 g carbohydrate; 2.0 g net carbs; 190 mg sodium (with 50% reduced-sodium soy sauce & shoyukoji made with 50% reduced-sodium soy sauce); 5 mg cholesterol; 0.8 g fiber

Whole recipe (approx. 170g):
476 calories; 32.5 g protein; 28.8 g fat; 23.7 g carbohydrate; 16.7 g net carbs; 1,601 mg sodium (with 50% reduced-sodium soy sauce & shoyukoji made with 50% reduced-sodium soy sauce); 42 mg cholesterol; 7.0 g fiber

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

Shinjo no shiso-hasami-yaki / fried fishcake in perilla leaves

Shinjo or fluffy fishcakes sandwiched by perilla leaves are fried for a crispy outer crust and creamy inside texture.  Both shiso perilla and egoma perilla leaves work great.

1/2 of recipe:  137 calories; 10.0 g protein; 4.3 g fat; 12.1 g carbohydrate; 11.1 g net carbs; 232 mg sodium; 31 mg cholesterol; 0.7 g fiber

Hiyajiru / steamed barley rice with cold sesame-miso soup with cucumber and grilled fish

Literally called "cold soup," this soupy rice dish is a quick meal for hot days in southern Japan's Miyazaki Prefecture. When I first learned about this dish, the description sounded reminiscent of neko manma [lit. cat rice], where you pour miso soup over steamed rice and shovel it in, and at first I was doubtful: Would this actually taste good? Well, there was nothing to do but to try to figure that out. The mixture of miso and sesame paste is first toasted for a deep rich taste, while cucumber, shiso leaves and ginger contribute to a refreshing aftertaste. When the soup is prepared in the cool of the morning, the rest is quite easy and fast. While cucumber is available all year around nowadays, in oriental medicine it is known for cooling down your body -- a very appropriate vegetable for the dog days of summer.
This is another great choice when having little appetite on hot days!

1/2 of recipe, served with 120 g steamed barley rice:
370 calories; 26.8 g protein; 8.8 g fat; 45.2 g carbohydrate; 40.9 g net carbs; 452 mg sodium; 35 mg cholesterol; 4.3 g fiber

1/2 of recipe, soup only:
209 calories; 24.0 g protein; 8.3 g fat; 9.6 g carbohydrate; 7.0 g net carbs; 452 mg sodium; 35 mg cholesterol; 2.6 g fiber

Kaburamushi / steamed fish with grated Japanese turnip

Another super-light steamed fish dish topped with a fluffy white blanket of turnip and aromatic gin-an dashi sauce. This is generally regarded as a cold season dish in Japan, yet erratic weather and different growing seasons here offer good excuses to serve this on chilly days -- it warms you up from inside.

119 calories (1/2 of recipe); 15.4 g protein; 1.4 g fat; 9.9 g carbohydrate; 8.3 g net carbs; 177 mg sodium; 31 mg cholesterol; 1.7 g fiber

Tsumire to retasu no nimono / fish dumplings and lettuce simmered in broth

This resembles a nabe hot pot but is cooked in a stronger broth. Soft and fluffy tsumire fish dumplings crumble in your mouth, while lettuce gives some crispiness. As with any item made with surimi ground fish paste, these dumplings by themselves contain a relatively high amount of sodium, but the sodium is released into the broth while simmering, and you can comfortably enjoy the gentle taste tsumire offers -- one of the great advantages of nimono simmered dishes, where the broth is often left behind in the pot or untouched in bowls.

196 calories (1/2 of recipe); 12.6 g protein; 8.2 g fat; 14.6 g carbohydrate; 13.0 g net carbs; 250 mg sodium (with 50% reduced-sodium soy sauce); 79 mg cholesterol; 1.6 g fiber

Kinki no shiokojiyaki / grilled channel rockfish marinated in salted rice malt

So simple, so tasty.
Shiokoji can solve the dilemma of wanting to enjoy salty shioyaki grilled fish but not wanting its high sodium content. Shiokoji also keeps the fish fresh longer, so marinating a very fresh fish for consumption the next day is very practical and has little effect on quality. Compared to shioyaki, shiokojiyaki imparts a much softer and mellow saltiness. Squeeze a lemon or lime at the table for a zesty punch.

425 calories (1/2 of recipe); 21.9 g protein; 34.7 g fat; 1.2 g carbohydrate; 1.2 g net carbs; 302 mg sodium; 118 mg cholesterol; 0 g fiber

Petoraaru karei to edamame no myoga-mushi-zushi / steamed sushi with petrale sole and edamame, wrapped in myoga ginger leaves

If you have access to fresh myoga leaves, try them as wrappers. A somewhat intense, refreshing aroma stimulates your senses as you unwrap packets at the table. Below is an example with steamed sushi.

1 packet:
114 calories; 6.0 g protein; 0.8 g fat; 19.3 g carbohydrate; 18.9 g net carbs; 59 mg sodium (with sushizu made with shiokoji & ponzujoyu made with 50% reduced-sodium soy sauce; 210 mg with store-bought sushizu & ponzujoyu); 10 mg cholesterol; 0.4 g fiber

Masuzushi / pressed salmon sushi wrapped with bamboo leaves

A specialty of Toyama, my hometown prefecture, this pressed sushi with masu salmon is wrapped in bamboo leaves and comes in a magewappa round wooden container. It has also been a favorite ekiben (lit. train station bento) of Toyama since 1912, and is a popular souvenir with tourists and business travelers. Masuzushi is traditionally made with sakura masu (Oncorhynchus masou) that come back to the main river running through the prefecture to the Sea of Japan, and more than a dozen long-established masuzushi specialty shops are found near the river off the city center even today. Each shop's masuzushi has slightly different characteristics, and many locals have their favorite shop. Salmon is first treated with salt and then sugar and vinegar, and finally assembled with sushi rice and bamboo leaves. Yet the sushi is not ready for consumption at this point, as it must be pressed for hours to achieve the delicate blend of taste, aroma and texture.

The recipe below is my most successful attempt so far to recreate the masuzushi from a shop I like in Toyama. I use a stainless flour sifter and pie mold bottom as a magewappa substitute, and dried bamboo leaves for chimaki zongzi as a substitute for fresh bamboo leaves.

Whole recipe: 
1,139 calories; 58.5 g protein; 10.4 g fat; 187.0 g carbohydrate; 185.5 g net carbs; 354 mg sodium (with shiokoji salted rice malt for sushi rice; 674 mg with kosher salt for sushi rice); 99 mg cholesterol; 1.5 g fiber

1/4 of recipe:
285 calories; 14.6 g protein; 2.6 g fat; 46.7 g carbohydrate; 46.3 g net carbs; 88 mg sodium (with shiokoji salted rice malt for sushi rice; 169 mg with kosher salt for sushi rice); 25 mg cholesterol; 0.4 g fiber

Petoraaru karei no kinome-miso-yaki / grilled petrale sole with kinome sansho miso

Sweet and salty miso paste with pungent kinome sansho leaves is one of the seasonal choices for topping grilled dishes in early summer. Below, it is paired with petrale sole, a local fish with a delicate texture and mellow taste that goes really well with the spicy citrus tang of sansho.

1/2 of recipe:
109 calories; 19.4 g protein; 2.0 g fat; 1.8 g carbohydrate; 1.4 g net carbs; 197 mg sodium; 47 mg cholesterol; 0.4 g fiber 

Menuke to takenoko no nitsuke / rock cod and bamboo shoot in reduced broth

One of the standard quick dishes when you have really fresh fish. Nitsuke is cooked with a relatively small amount of strong-flavored broth, and tastes substantial. While fish is often the only principal ingredient, pairing it with an in-season vegetable adds a pleasant layer of aroma and flavor. Very early-season takenoko bamboo shoot is used here. The broth is for a low-sodium diet; for a conventional recipe, see karei no nitsuke (sole simmered in reduced broth).

1/2 of recipe:
173 calories; 27.3 g protein; 2.2 g fat; 8.4 g carbohydrate; 6.2 g net carbs; 355 mg sodium (when using 50% reduced-sodium soy sauce and shoyukoji made with 50% reduced-sodium soy sauce); 54 mg cholesterol; 2.2 g fiber

Hasumushi / steamed fish with grated lotus root, with light thickened sauce

A comforting steamed fish dish for winter. Enjoy the fresh taste of in-season fish that has been sealed beneath a blanket of grated lotus root. Savory thickened sauce keeps the dish warm, while pungent wasabi brightens the overall tone. Have a spoon ready!

Below is a simple example with petrale sole and dried shiitake mushroom mixed in renkon lotus root. 

1/2 of recipe:
173 calories; 24.5 g protein; 1.6 g fat; 13.6 g carbohydrate; 12.1 g net carbs; 302 mg sodium (when using shoyukoji made with 50% reduced-sodium soy sauce); 55 mg cholesterol; 1.5 g fiber

Shiifuudo to daizu moyashi no kankoku mushi / haemul jjim / steamed seafood and soybean sprouts Korean style

This is a seafood dish, but with lots and lots and LOTS of soybean sprouts! Despite the red look, it is quite mild. Enjoy this medley of seafood and soybean sprouts together with distinctive greens in season! 

1/4 of recipe:
206 calories; 27.0 g protein; 3.6 g fat; 14.3 g carbohydrate; 6.4 g net carbs; 363 mg sodium (when using shoyukoji made with 50% reduced-sodium soy sauce); 172 mg cholesterol; 7.9 g fiber

Petoraaru karei no kankoku-fu pirikara-ni / braised petrale sole in mildly spicy sauce, Korean style

An easy and tasty fish dish with a Korean twist. Tastes good with plain rice or drinks.

1/2 of recipe:
226 calories; 26.4 g protein; 5.1 g fat; 12.0 g carbohydrate; 11.5 g net carbs; 340 mg sodium (when using shoyukoji made with 50% reduced-sodium soy sauce); 62 mg cholesterol; 0.5 g fiber

Petoraaru karei no shioyaki, kinomezu-gake / grilled petrale sole with young sansho leaf dressing

The fresh citrus note of young sansho leaves brings out the sweet taste of petrale sole in season. A very pleasant, light dish.

1/2 of recipe:
116 calories; tomatoes in photo excluded); 22.3 g protein; 1.4 g fat; 1.5 g carbohydrate; 1.5 g net carbs; 250 mg sodium; 57 mg cholesterol; 0 g fiber

Shiifuudo no remon karee / seafood lemon curry

An easy seafood curry that goes well with either rice or couscous. Lemon adds a refreshing touch with its mild sourness. Great when temperatures start to climb in summer.

1/4 of recipe:
247 calories; 27.1 g protein; 5.6 g fat; 21.0 g carbohydrate; 17.1 g net carbs; 356 mg sodium; 67.0 mg cholesterol; 3.9 g fiber

When serviced with 150 g steamed rice:
499 calories per serving; 30.9 g protein; 6.1 g fat; 76.7 g carbohydrate; 72.3 g net carbs; 358 mg sodium; 67.0 mg cholesterol; 4.4 g fiber

Sakana no sotee, karashi enoki soosu / sauteed fish with mustard enoki mushroom sauce

Enoki's fruity sourness goes well with mustard and white wine. The sauce is creamy, thanks to enoki, and has a clear soy sauce flavor, which also is a great match with mustard. For mustard lovers, this is a wonderful take on mushroom sauce.

1/2 of recipe:
154 calories; 18.6 g protein; 5.0 g fat; 6.7 g carbohydrate; 4.9 g net carbs; 275 mg sodium (with 50% reduced-sodium soy sauce; 389 mg with regular soy sauce); 59 mg cholesterol; 1.8 g fiber

Sakana no oisutaasoosu-ni, howajao-iri / simmered fish in oyster sauce-flavored broth with Sichuan peppers

A light nitsuke simmered dish with a Chinese twist. Sichuan peppercorns impart a gentle, tingling sensation. As fish by itself is a bit lonesome, a couple of vegetables and mushrooms are added to complement each other. 

1/2 of recipe:
114 calories; 17.1 g protein; 0.7 g fat; 10.5 g carbohydrate; 7.3 g net carbs; 196 mg sodium (with 50% reduced-sodium soy sauce; 235 mg with regular soy sauce); 46 mg cholesterol; 3.2 g fiber