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

Kyabetsu to hakusai no sakura ebi iri ohitashi / cabbage and napa cabbage in light broth with dried shrimp

The soft green color of cabbage and napa cabbage makes a nice contrast with the pretty pink of sakura ebi. Both vegetables are microwaved for quick preparation, which also minimizes loss of vitamins into water when boiling them. This side dish has a gentle sweet aftertaste with a hint of clear saltiness, and goes well with dishes that have strong flavor or are prepared with oil.

1/2 of recipe: 19 calories; 1.7 g protein; 0.4 g fat; 3.4 g carbohydrate; 2.3 g net carbs; 119 mg sodium; 9 mg cholesterol; 1.1 g fiber; 183 mg potassium

Takenoko no tsukeyaki / sauteed bamboo shoots in citrus soy sauce

This saute can be either strongly or softly flavored by adding or not adding marinade to the frying pan toward the end. Simply sauteing marinated bamboo shoots would naturally result in a soft flavor where their sweet yet tangy taste comes through. When a stronger flavor with punch is desired, continue sauteing bamboo shoots with some of the leftover marinade. In either case, eringi king oyster mushrooms compliment bamboo shoots really well.

1/2 of recipe (bamboo shoots & eringi mushrooms):
89 calories; 2.3 g protein; 1.2 g fat; 18.3 g carbohydrate; 15.8 g net carbs; 166 mg sodium (with 50% reduced-sodium soy sauce & ponzujoyu made with 50% reduced-sodium soy sauce); 0 mg cholesterol; 2.5 g fiber

1/2 of recipe (bamboo shoots, eringi mushrooms & vegetables):
95 calories; 3.0 g protein; 1.3 g fat; 19.1 g carbohydrate; 16.0 g net carbs; 172 mg sodium (with 50% reduced-sodium soy sauce & ponzujoyu made with 50% reduced-sodium soy sauce); 1 mg cholesterol; 3.1g fiber

Murasaki tamanegi to renkon no amazuzuke / red onion and lotus root in sweetened vinegar

A handy small side dish or condiment to accompany other dishes or in a bento box. Its pleasant color and refreshing taste offer a nice change of pace. While red onion alone would become vivid purplish pink in the vinegar, adding another pale color ingredient -- lotus root in this case -- results in a much softer pink for both ingredients.

Whole recipe (solid ingredients):
111 calories; 2.7 g protein; 0.2 g fat; 29.3 g carbohydrate; 21.8 g net carbs; 46 mg sodium; ０ mg cholesterol; 3.9 g fiber

Myoga no amazuzuke / Japanese ginger buds marinated in sweetened vinegar

Myoga buds naturally turn pinkish in vinegar. Often served as a colorful little companion to grilled fish in summer, these pickles are also tasty when added to steamed or sushi rice, noodles, and grilled or fried vegetables such as eggplant.

Whole recipe (solids):
29 calories; 1.3 g protein; 0.1 g fat; 12.0 g carbohydrate; 5.6 g net carbs; 47 mg sodium; 0 mg cholesterol; 2.9 g fiber

1 medium-large myoga (1/5 of recipe):
6 calories; 0.3 g protein; 0 g fat; 2.4 g carbohydrate; 1.1 g net carbs; 9 mg sodium; 0 mg cholesterol; 0.6 g fiber

Horenso to shungiku, kikka no ohitashi / spinach, garland chrysanthemum and chrysanthemum flowers in light broth

Kikuzuki, or chrysanthemum month, is another name for September in the old calendar in Japan -- today's October. So here is an ordinary ohitashi featuring the iconic flower of  the season.

1/2 of recipe: 17 calories; 1.7 g protein; 0.3 g fat; 2.8 g carbohydrate; 0.7 g net carbs; 83 mg sodium; 0 mg cholesterol; 2.1 g fiber

Fuki to ebi no ohitashi / Japanese butterbur and shrimp marinated in light broth

Colorful coon shrimp (small spot shrimp), a local specialty, paired with fuki Japanese butterbur from our garden. Cooked coon shrimp we bought the other day happened to be inexcusably salty. After wondering if we should just throw them away, I decided to do an experiment, marinating them in lightly seasoned dashi to get rid of excess sodium while flavoring at the same time, a technique that works like magic with smoked salmon. And yes, the rescue effort was a delicious success.

32 calories (1/2 of recipe); 4.8 g protein; 0.1 g fat; 2.0 g carbohydrate; 1.5 g net carbs; 145 mg sodium; 38 mg cholesterol; 0.5 g fiber

Kinkan namasu / daikon radish and kumquat pickled in sweetened vinegar

This contrasting combination of sweet, faintly bitter kumquat and spicy daikon radish makes a juicy, refreshing side dish that goes well with any dish of any cuisine! Just one thing to remember: It tastes bland immediately after putting everything together, so prepare it several hours ahead of time or a day in advance.

23 calories (1/3 of recipe); 0.4 g protein; 0.1 g fat; 7.7 g carbohydrate; 3.7 g net carbs; 58 mg sodium; 0 mg cholesterol; 1.3 g fiber

17 calories (1/4 of recipe); 0.3 g protein; 0.1 g fat; 5.8 g carbohydrate; 2.8 g net carbs; 44 mg sodium; 0 mg cholesterol; 1.0 g fiber

Nitamago / flavored soft-boiled eggs

A popular topping for ramen noodles! These eggs are also tasty on their own, in addition to working well as a topping for other types of noodles or steamed rice and as part of a salad (one of key components or as dressing). The recipe below involves slow flavoring in the fridge, where eggs are ready starting on Day 2 and lasting at least to Day 6.

83 calories (1 egg); 6.6 g protein; 5.3 g fat; 1.4g carbohydrate; 1.2 g net carbs; 115 mg sodium (with 50% reduced-sodium soy sauce and shoyukoji made of 50% reduced-sodium soy sauce); 214 mg cholesterol; 0.2 g fiber; 74 mg potassium 

Fuki no to no amazu-zuke / Japanese butterbur buds marinated in sweetened rice vinegar

Another simple way to enjoy this early spring treasure. Sweet, sour, and faintly bitter. A great little accent for any meal or bento!

Whole recipe (6 fuki no to butterbur buds):
26 calories; 1.2 g protein; 0 g fat; 5.7 g carbohydrate; 2.7g net carbs; 31 mg sodium; 0 mg cholesterol; 3.0 g fiber

1 fuki no to butterbur bud:
4 calories; 0.2 g protein; 0 g fat; 1.0 g carbohydrate; 0.5 g net carbs; 5 mg sodium; 0 mg cholesterol; 0.5 g fiber

Papurika to hijiki no marine / marinated sweet pepper and hijiki seaweed

Juicy, cheerful sweet pepper is quickly microwaved and marinated with boiled hijiki. The combination of apple cider vinegar and rice vinegar is fruity and mild, making it a good match for non-Japanese meals, too. A great addition as an appetizer or as part of a salad or bento.

1/4 of recipe:
42 calories; 0.9 g protein; 2.2 g fat; 5.5 g carbohydrate; 5.2 g net carbs; 70 mg sodium (with shoyukoji made with 50% reduced-sodium soy sauce); 0 mg cholesterol; 0.3 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

Hakusai no biitsu-amazu-zuke / napa cabbage marinated in beet sweetened vinegar

Ruby red pickles! Since the sweetened vinegar in which beet slices are marinated is too pretty to throw away after beets are gone ... the thick white section of hakusai napa cabbage is quickly microwaved and marinated in the red vinegar. How simple could it be to add another little color to your table!

Horenso, moyashi, sumookusaamon no ohitashi / spinach, mung bean sprouts and smoked salmon marinated in light broth

Alderwood smoked salmon, a local specialty, works as a great addition to enhance the flavor, aroma and texture of ohitashi, a simple vegetable dish. Soaking the smoked salmon takes away some of the sodium, so this is a good way to enjoy smoked salmon if you miss it because of following a low-sodium diet. Make sure to use only a small amount of smoked salmon -- the main characters of this dish are vegetables, and overuse of smoked salmon could make it taste fishy. This recipe also works as a quick, reduced-sodium version of a past recipe featuring shiozake salted salmon, shungiku garland chrysanthemum and moyashi mung bean sprouts. 

1/2 of recipe:
27 calories; 4.3 g protein; 0.9 g fat; 1.7 g carbohydrate; 0.5 g net carbs; 102 mg sodium; 4 mg cholesterol; 1.2 g fiber

Toriniku no shiokoji remon mushi / steamed shiokoji-marinated chicken in lemon juice

Juicy and tender. A super easy and light chicken dish with shiso green perilla sauce. Tastes great hot or cold.

1/2 of recipe:
221 calories; 20.3 g protein; 13.2 g fat; 3.7 g carbohydrate; 3.6 g net carbs; 141 mg sodium; 81 mg cholesterol; 0.1 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

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

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.

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