Low Fat Traditional Japanese Breakfast
Start your day with a wholesome and balanced Low Fat Traditional Japanese Breakfast, a delightful combination of flavors and textures that celebrates the simplicity and elegance of Japanese cuisine. This nutrient-packed meal features perfectly steamed short-grain rice, savory miso soup with tofu and wakame seaweed, grilled soy-glazed salmon or mackerel, and fluffy tamagoyaki (rolled omelette) sweetened just right. Complemented by tangy pickled vegetables like umeboshi or radish, this low-fat breakfast offers a harmonious blend of protein, fiber, and umami-rich satisfaction. With easy-to-follow instructions and a 40-minute preparation time, this recipe is perfect for a nourishing start to your day while embracing traditional Japanese flavors. Serve it warm and enjoy a comforting meal that’s equally nutritious and authentic!
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Recipe Information
Ingredients
- 1 cup Short-grain Japanese rice
- 1.25 cups Water
- 2 tablespoons Miso paste (low-sodium)
- 2 cups Dashi stock or water with dashi powder
- 0.25 block Firm tofu (cut into small cubes)
- 1 teaspoon Wakame seaweed (dried)
- 1 4-ounce piece Salmon fillet (or mackerel, boneless and skinless)
- 1 teaspoon Soy sauce (low-sodium)
- 2 Eggs
- 0.5 teaspoon Sugar
- 1 as needed Cooking spray
- 2 tablespoons Pickled vegetables (such as umeboshi or pickled radish)
- 1 tablespoon Green onion (finely chopped, optional for garnish)
Instructions
Rinse the short-grain rice under cold water until the water runs clear. Combine rice and 1.25 cups of water in a rice cooker or saucepan. Once cooked, keep warm.
Prepare the miso soup by bringing 2 cups of dashi stock to a gentle simmer. Add cubed tofu and wakame seaweed. Dissolve the miso paste in a ladleful of stock first, then stir it into the soup. Take care not to let the soup boil after adding the miso. Garnish with optional green onions.
For the fish, preheat a grill or broiler on medium heat. Brush the salmon fillet lightly with low-sodium soy sauce. Grill for 4-5 minutes per side or until cooked through. Set aside.
To make tamagoyaki, beat eggs with 0.5 teaspoon of sugar and a pinch of salt. Heat a nonstick pan over low heat and coat lightly with cooking spray. Pour in a thin layer of egg mixture, letting it set slightly before rolling it to one side. Repeat the process by adding more egg mixture and rolling until all is used. Slice into bite-sized pieces.
Assemble the breakfast by serving steamed rice, a bowl of miso soup, the grilled fish, tamagoyaki slices, and 2 tablespoons of pickled vegetables.
Enjoy this balanced, low-fat traditional Japanese breakfast!
Nutrition Facts
Calories |
865 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.9 g | 43% | |
| Saturated Fat | 8.3 g | 42% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 443 mg | 148% | |
| Sodium | 2206 mg | 96% | |
| Total Carbohydrate | 76.4 g | 28% | |
| Dietary Fiber | 4.3 g | 15% | |
| Total Sugars | 6.3 g | ||
| Protein | 62.0 g | 124% | |
| Vitamin D | 17.0 mcg | 85% | |
| Calcium | 728 mg | 56% | |
| Iron | 6.0 mg | 33% | |
| Potassium | 997 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.
