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

Yakinasu, atsuage to ebi no raisunuudoru sarada / rice noodles with grilled eggplant, deep-fried tofu and shrimp salad

The sweet and sour flavor of a spicy dressing or dipping sauce is a big appeal in warm or hot weather. While grilled eggplant, atsuage deep-fried tofu and shrimp make a great salad individually or in combination, pairing them with rice noodles makes a quick, filling meal. Grill eggplant and atsuage until slightly burnt for a stronger aroma! This is something similar to what I used to eat at a Vietnamese restaurant in Portland, Oregon, years ago.

1/2 of recipe:
473 calories; 21.8 g protein; 15.2 g fat; 62.5 g carbohydrate; 57.3 g net carbs; 439 mg sodium; 58 mg cholesterol; 5.2 g fiber; 636 mg potassium

Dressing only (including shami dried shrimp solids; 1/2 of recipe):
25 calories; 1.9 g protein; 0 (0.08) g fat; 4.5 g carbohydrate; 4.2 g net carbs; 375 mg sodium; 10 mg cholesterol; 0.3 g fiber; 49 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.

Horenso to kani, shiitake no shiraae / spinach, crab and shiitake in tofu dressing

A small handful of crabmeat is transformed into a pleasantly light yet complex side dish. Shiitake is slowly roasted to intensify its taste and aroma, while blanched spinach is flavored with a tiny amount of soy sauce and dashi to give just enough underlying taste to ensure its presence as part of the melody of flavors in creamy tofu dressing.

1/2 recipe:
78 calories; 10.3 g protein; 2.8 g fat; 3.8 g carbohydrate; 1.5 g net carbs; 180 mg sodium; 24 mg cholesterol; 2.3 g fiber

Shiraae dressing only (1/2 recipe):
33 calories; 2.3 g protein; 0.1 g fat; 2.5 g carbohydrate; 1.5 g net carbs; 75 mg sodium; 0 mg cholesterol; 0.7 g fiber

Ginnan to shungiku, kani no karashi sumiso-zoe / gingko nuts, garland chrysanthemum and crab with mustard vinegar miso sauce

Dishes with salty, sweet and sour sumiso sauce or its spicy karashi mustard variation were for sober grown-ups in my mind, and it took a long time before I found their charm. Both match very well with strong-tasting leafy greens, among which green onions and their relatives are the popular choices, as well as seafood, especially calamari (including hotaruika firefly squid) and shellfish. While both types are more common in spring, fall ingredients -- gingko nuts and shungiku below -- also pair well.

1/2 recipe:
60 calories; 7.1 g protein; 0.5 g fat; 6.6 g carbohydrate; 5.6 g net carbs; 143 mg sodium; 17 mg cholesterol; 0.6 g fiber

Karashi sumiso only (1/6 recipe):
13 calories; 0.4 g protein; 0.1 g fat; 2.5 g carbohydrate; 2.2 g net carbs; 58 mg sodium; 0 mg cholesterol; 0.2 g fiber

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

Seriyaki / water dropwort with konnyaku noodles and thin deep-fried tofu

Although the name literally means "roasted/grilled" seri, seri in this dish is usually blanched and mixed with other ingredients, at least with the regional seriyaki in Akita Prefecture. A past simple version, possibly in a different region, used a roasting or grilling technique to prepare seri. So why not grill seri to intensify its flavor and then cook it as Akita people do?
Seri roots are probably the tastiest part, as the roots get rave reviews with seri grown in the Mitsuseki region in Akita. While store-bought seri here does not come with yummy roots (and my own seri is impossible to dig in the hard-frozen ground outside), you can still enjoy the toasty note and sweet juiciness of the vegetable from grilling.

1/2 of recipe:
70 calories; 4.0 g protein; 2.9 g fat; 6.0 g carbohydrate; 3.2 g net carbs; 145 mg sodium (with 50% reduced-sodium soy sauce); 0 mg cholesterol; 2.8 g fiber

1/3 of recipe:
93 calories; 2.7 g protein; 2.0 g fat; 4.0 g carbohydrate; 2.1 g net carbs; 93 mg sodium (with 50% reduced-sodium soy sauce); 0 mg cholesterol; 1.9 g fiber

Shimeji to shantoreru no momiji-oroshi-ae / grilled shimeji and chanterelle mushrooms dressed with citrus-flavored soy sauce, grated turnip and carrot

A dish featuring the colors of autumn and mushrooms in season. Fresh and sweet kabu turnip and carrot are grated to create an orange blanket for the mushrooms, which are grilled to intensify their taste and aroma. This mild dish is a great companion with something heavy or strong-flavored dishes.

1/2 of recipe: 22 calories; 1.9 g protein; 0.2 g fat; 4.9 g carbohydrate; 2.4 g net carbs; 43 mg sodium (with homemade ponzujoyu using 50% reduced-sodium soy sauce); 77 mg with regular soy sauce); 0 mg cholesterol; 2.2 g fiber

Shishito to eringi no amiyaki / grilled shishito peppers and king oyster mushrooms

From the prep stage, the crackling sound and earthy aroma of mushrooms and green peppers on the grill become part of your meal. Grilled ingredients in season are often eaten with soy sauce based dipping sauce, or with salt and a squeeze of citrus such as yuzu, sudachi and kabosu. The grilled eringi and shishito below are served with grated ginger and soy sauce mixed with dashi. This is a very straightforward way to cook with little involved ...

1/2 of recipe: 20 calories; 2.2 g protein; 0.3 g fat; 5.3 g carbohydrate; 2.4 g net carbs; 41 mg sodium (with 50% reduced-sodium soy sauce; 101 mg with regular soy sauce); 0 mg cholesterol; 2.9 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

Saba no oshizushi / pressed sushi with grilled mackerel

A specialty sushi from the eastern part of Toyama Prefecture. This sushi appeared at gatherings of relatives at the house of my grandmother on my mother's side in Urayama (Unazuki). We would all get together for mid-summer obon to welcome ancestors as well as to attend spring and fall ennichi festivals at the local shrine. In my mind's eye, I can see my grandmother and aunties working in the large, earthen floor kitchen, chattering away and laughing against the sounds of running water, chopping vegetables and steaming pots, with indulgent smells filling the air. There, they used several huge wooden molds to make hundreds of sushi to feed dozens of people during their stay at the house and to take home. My mom, the youngest of her siblings, claims that gently breaking up grilled mackerel was her role in the sushi making, but she is not in my picture ...

I have a clear visual recollection of me holding a piece of sushi with vivid green sansho leaves. After my grandmother's health deteriorated and we began buying this type of sushi from shops, sansho was always missing, and needless to say there were differences in taste and texture. It was still home style, but certainly not what my family was familiar with.

Because of the big operation I used to see at grandmother's kitchen, I had long thought making this sushi would be too much work. But when I finally made a satisfactory one, it was surprisingly easy -- why couldn't I make this before?

As with masuzushi pressed salmon sushi, making this -- especially mackerel prep and pressing after assembly -- takes a bit of time. It tastes better the next day, too, so plan ahead.


Whole recipe: 1,212 calories; 32.9 g protein; 28.9 g fat; 187.9 g carbohydrate; 185.4 g net carbs; 443 mg sodium (with shiokoji salted rice malt for sushi rice); 69 mg cholesterol; 2.5 g fiber

1/9 cut: 135 calories; 3.7 g protein; 3.2 g fat; 20.9 g carbohydrate; 20.6 g net carbs; 49 mg sodium (with shiokoji salted rice malt for sushi rice); 69 mg cholesterol; 2.5 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 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 

Zukkiini no guriru, howajao doresshingu-gake / grilled zucchini, with Sichuan peppercorn-infused oil and soy sauce dressing

Toasted hua jiao Sichuan peppercorns add a nice tang to the sweet note of grilled zucchini. A great starter or a side dish.

1/4 of recipe:
32 calories; 1.5 g protein; 1.6 g fat; 3.9 g carbohydrate; 2.5 g net carbs; 40 mg sodium (with 50% reduced-sodium soy sauce, 78 mg with regular soy sauce); 0 mg cholesterol; 1.4 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

Yakinasu-iri nyumen / warm somen noodles and grilled eggplant in broth

A gentle nyumen -- somen noodles in warm broth – with a creamy texture and the toasty aroma of grilled eggplant. When prepared with fewer somen thin wheat noodles, this can be served as a pleasant side soup (like miso soup that accompanies other dishes).

1/2 of recipe:
414 calories; 18.6 g protein; 2.1 g fat; 79.6 g carbohydrate; 74.7 g net carbs; 555 mg sodium; 43.0 mg cholesterol; 4.9 g fiber

Yaki-maitake gohan / steamed rice with grilled maitake mushrooms

Grilling concentrates the aroma and taste of maitake, while a hint of ginger perks up the earthy note of mushrooms.

1/3 of recipe:
2.6 calories; 5.0 g protein; 2.7 g fat; 40.1 g carbohydrate; 39.2 g net carbs; 100.7 mg sodium (with 50% reduced-sodium soy sauce; 165 mg with regular soy sauce); 0 mg cholesterol; 0.9 g fiber

1/2 of recipe:
309 calories; 7.5 g protein; 1.8 g fat; 60.2 g carbohydrate; 58.8 g net carbs; 151 mg sodium (with 50% reduced-sodium soy sauce; 248 mg with regular soy sauce); 0 mg cholesterol; 1.4 g fiber

Sake no kasuzuke / grilled salmon marinated in sake lees

Aromatic sake lees make a great marinade for all sorts of things including vegetables, seafood and meat. Here is one example with salmon, the classic choice for seafood kasuzuke. When used with shiozake salted salmon, this also works to desalinate the fish while imparting a nice aromatic flavor.

Papurika no surinagashi / miso soup with red bell pepper

Tom's favorite vegetable, red bell pepper, is transformed into a sweet, slightly sour miso soup. Hakusai napa cabbage and cauliflower along with tonyu soy milk soften the overall taste.

1/2 of recipe:
81 calories; 5.4 g protein; 1.8 g fat; 12.5 g carbohydrate; 9.4 g net carbs; 228 mg sodium (with reduced-sodium miso; 288 mg with regular miso); 0 mg cholesterol; 3.1 g fiber

Toriniku no gomadare-yaki / grilled chicken with sesame sauce

Tender, juicy chicken breast with toasty sesame sauce. The chicken is first marinated in sake, then steamed with sauce on top, and finally broiled for a toasty result.
Adapted from "Seikaro Kokusai Byoin no Aijo Kenko Reshipi," a healthy recipe cookbook by St. Luke's International Hospital in Tokyo.

Whole recipe:
382 calories; 33.7 g protein; 23.3 g fat; 5.0 g carbohydrate; 4.0 g net carbs; 291 mg sodium (with 50% reduced-sodium soy sauce; 489-519 mg with regular soy sauce); 126 mg cholesterol; 1.0 g fiber