Low Sodium Traditional Japanese Breakfast
Start your day with a nourishing and delicious 'Low Sodium Traditional Japanese Breakfast,' a lighter take on the classic morning meal packed with clean flavors and vibrant nutrients. This recipe brings together staple Japanese dishes: fluffy short-grain rice, umami-rich miso soup made with low-sodium dashi and tofu, tender grilled salmon, and refreshing vegetable sides like quick-pickled cucumber and steamed edamame. With reduced-sodium ingredients and simple cooking techniques designed for home cooks, it's an accessible and heart-healthy way to enjoy authentic Japanese flavors while managing your salt intake. Ready in just 35 minutes, this balanced breakfast is perfect for kicking off your day with mindful eating and a touch of culinary elegance.
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Recipe Information
Ingredients
- 1 cup Short-grain white rice
- 1.25 cups Water (for rice)
- 2 tablespoons Reduced-sodium miso paste
- 2 cups Dashi stock (low-sodium or homemade from kombu and water)
- 0.5 block (about 175g) Firm tofu
- 2 stalks Green onion/scallion
- 1 small fillet (about 120g) Salmon fillet (skin-on, boneless, fresh or frozen, thawed)
- 1 wedge Lemon wedge
- 0.25 cup Edamame (steamed and shelled)
- 0.5 medium cucumber Cucumber
- 1 teaspoon Rice vinegar
Instructions
1. Rinse the short-grain white rice thoroughly under cold running water until the water runs clear. Drain well and transfer to a rice cooker. Add 1.25 cups of water and cook according to your rice cooker's instructions. Alternatively, cook on the stovetop using a pot (cover and simmer on low heat for 15 minutes, then let rest for 10 minutes off the heat).
2. While the rice cooks, prepare the miso soup. Dice the firm tofu into small cubes (about 1/2 inch). Thinly slice the green onion/scallion. Heat the dashi stock in a small saucepan over medium heat until warm but not boiling.
3. In a separate bowl, dissolve 2 tablespoons of reduced-sodium miso paste in a small ladleful of warm dashi, then stir the mixture back into the saucepan. Add the diced tofu and bring the soup to a gentle simmer. Remove from heat and add the sliced green onion just before serving.
4. For the grilled salmon, lightly rinse and pat dry the fillet. Place it skin-side down on a non-stick grill pan or broiler rack. Grill on medium-high heat for about 4-5 minutes per side, until the flesh is opaque and flaky. Serve with a wedge of lemon on the side.
5. For the vegetable side dishes, steam the edamame (if not pre-steamed) and set aside. Thinly slice the cucumber into rounds and lightly toss with 1 teaspoon of rice vinegar for a refreshing pickle.
6. Arrange everything on separate small plates or bowls: a bowl of steamed rice, a bowl of miso soup, the grilled salmon, edamame, and cucumber pickles. Serve immediately and enjoy!
Nutrition Facts
Calories |
742 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 25.0 g | 32% | |
| Saturated Fat | 5.2 g | 26% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 76 mg | 25% | |
| Sodium | 777 mg | 34% | |
| Total Carbohydrate | 82.1 g | 30% | |
| Dietary Fiber | 7.1 g | 25% | |
| Total Sugars | 7.1 g | ||
| Protein | 52.7 g | 105% | |
| Vitamin D | 15.8 mcg | 79% | |
| Calcium | 254 mg | 20% | |
| Iron | 4.9 mg | 27% | |
| Potassium | 1178 mg | 25% | |
*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.
