Heart-Healthy Unagi Don
Indulge in the savory satisfaction of **Heart-Healthy Unagi Don**, a wholesome twist on the Japanese classic! This nutrient-packed recipe pairs tender grilled unagi (freshwater eel) with nutty, fiber-rich brown rice, creating a guilt-free yet delicious meal. A glossy, umami-packed sauce made with low-sodium soy sauce, mirin, honey, and a touch of ginger and garlic ties everything together, while toppings like toasted sesame seeds, nori strips, and fresh green onions add vibrant flavor and texture. For an extra dose of heart-healthy fats, creamy avocado slices make the perfect optional garnish. Ready in under an hour, this balanced and flavorful dish is perfect for anyone looking to enjoy Japanese cuisine with a lighter, healthier touch.
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Recipe Information
Ingredients
- 1 cup Brown rice
- 2 cups Water
- 4 ounces Grilled unagi (freshwater eel, prepared or precooked, skinless)
- 2 tablespoons Low-sodium soy sauce
- 1 tablespoon Mirin (Japanese sweet rice wine, reduced sugar if available)
- 1 teaspoon Honey
- 1 teaspoon Rice vinegar
- 1 teaspoon Grated ginger
- 1 clove Garlic (finely minced)
- 1 teaspoon Sesame seeds (toasted)
- 2 tablespoons Green onion (thinly sliced)
- 1 sheet Nori (seaweed, cut into thin strips)
- 0.5 medium Avocado (optional, sliced for serving)
Instructions
Rinse the brown rice well under cold water until the water runs clear, then combine it with 2 cups of water in a medium pot. Bring to a boil, then reduce the heat to low, cover, and cook for about 35-40 minutes, or until the water is absorbed and the rice is tender. Remove from heat and let it sit for 10 minutes before fluffing with a fork.
While the rice is cooking, prepare the sauce by combining low-sodium soy sauce, mirin, honey, rice vinegar, grated ginger, and minced garlic in a small saucepan over medium heat. Simmer for 3-5 minutes, stirring occasionally, until the sauce slightly thickens. Remove from heat and set aside.
If using precooked grilled unagi, heat it in the oven or on a grill to warm through, following package instructions. If preparing fresh unagi, grill the fillet on medium heat for 3-4 minutes per side, brushing lightly with the sauce during the last minute of cooking.
To assemble the bowl, divide the cooked brown rice evenly between two serving bowls. Gently place the grilled unagi on top of the rice.
Drizzle the prepared low-sodium sauce over the unagi and rice. Sprinkle toasted sesame seeds, sliced green onions, and thin strips of nori over the dish for garnish.
Optionally, add sliced avocado on the side for an extra boost of heart-healthy fats.
Serve immediately and enjoy this nutritious, heart-friendly take on Unagi Don.
Nutrition Facts
Calories |
701 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.0 g | 41% | |
| Saturated Fat | 5.5 g | 28% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 143 mg | 48% | |
| Sodium | 1110 mg | 48% | |
| Total Carbohydrate | 72.3 g | 26% | |
| Dietary Fiber | 11.2 g | 40% | |
| Total Sugars | 11.2 g | ||
| Protein | 34.1 g | 68% | |
| Vitamin D | 22.5 mcg | 112% | |
| Calcium | 132 mg | 10% | |
| Iron | 3.7 mg | 21% | |
| Potassium | 981 mg | 21% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
