High Protein Unagi Don
Elevate your dining experience with this High Protein Unagi Don—a nutrient-packed twist on the classic Japanese dish. Featuring succulent freshwater eel fillets caramelized with a rich, homemade unagi sauce, this recipe is further enriched with fluffy scrambled egg whites for a generous protein boost. Nestled atop a bed of steaming white rice and complemented by vibrant blanched spinach, julienned carrots, and the crunch of toasted sesame seeds, each bowl is a perfect harmony of flavors and textures. Ready in just 35 minutes, this wholesome meal not only delivers bold Japanese-inspired flavors but also balances indulgence with nutrition. Whether you're fueling up post-workout or indulging in a quick, satisfying dinner, this dish makes healthy eating feel gourmet.
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Recipe Information
Ingredients
- 2 pieces Unagi (freshwater eel, filleted)
- 4 tablespoons Soy sauce (low sodium)
- 4 tablespoons Mirin
- 2 tablespoons Sugar
- 2 cups Cooked white rice (hot)
- 4 large Egg whites (for additional protein)
- 1 cup Spinach (blanched and squeezed dry)
- 1 medium Carrot (julienned, steamed or blanched)
- 2 stalks Green onions (sliced, for garnish)
- 1 teaspoon Sesame seeds (toasted, for garnish)
Instructions
In a small saucepan, combine the soy sauce, mirin, and sugar to make the unagi sauce. Heat over medium-low heat, stirring occasionally, until the sugar dissolves and the sauce slightly thickens. This will take about 5-7 minutes. Remove from heat and set aside.
While the sauce is simmering, lightly whisk the egg whites and cook them in a non-stick skillet over medium-low heat. Stir continuously to create soft, scrambled egg whites for added protein. Once cooked, set aside.
Preheat your broiler or grill to medium-high. Place the unagi fillets on a lined baking sheet (if using a broiler) or grill. Brush one side of the fillets generously with the prepared unagi sauce.
Broil or grill the unagi for about 4-6 minutes, then flip and brush the other side with sauce. Continue cooking for an additional 4-6 minutes, or until the unagi is charred and caramelized on the surface.
Meanwhile, prepare two serving bowls by dividing the cooked rice equally between them. Top each bowl of rice with half of the scrambled egg whites for an extra protein boost.
Arrange the grilled unagi fillets on top of the rice and eggs. Drizzle any leftover unagi sauce over the top.
Add blanched spinach and julienned carrots to each bowl as side vegetables for a well-rounded meal.
Garnish each bowl with sliced green onions and toasted sesame seeds for flavor and presentation.
Serve the High Protein Unagi Don immediately and enjoy this nutrient-rich Japanese delicacy!
Nutrition Facts
Calories |
639 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.0 g | 21% | |
| Saturated Fat | 3.3 g | 17% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 151 mg | 50% | |
| Sodium | 1422 mg | 62% | |
| Total Carbohydrate | 80.2 g | 29% | |
| Dietary Fiber | 5.5 g | 20% | |
| Total Sugars | 21.6 g | ||
| Protein | 43.1 g | 86% | |
| Vitamin D | 23.8 mcg | 119% | |
| Calcium | 214 mg | 16% | |
| Iron | 7.2 mg | 40% | |
| Potassium | 1072 mg | 23% | |
*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.
