Mediterranean Diet Unagi Don
Experience a delicious fusion of Japanese-inspired flavors and wholesome Mediterranean ingredients with this Mediterranean Diet Unagi Don. This recipe elevates the traditional unagi don by pairing tender, caramelized grilled freshwater eel with a nutritious base of nutty farro instead of the usual white rice. A homemade glaze of extra-virgin olive oil, honey, soy sauce, lemon juice, and garlic enhances the smoky sweetness of the unagi, while a colorful medley of fresh cucumber, cherry tomatoes, and parsley adds brightness to every bite. Garnished with toasted sesame seeds, this dish is a gourmet delight that’s as satisfying as it is nutritious. Perfect for a light yet luxurious dinner, this unagi don is ready in under 45 minutes and packed with heart-healthy ingredients.
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Recipe Information
Ingredients
- 2 pieces Unagi (freshwater eel, filleted)
- 1 cup Farro
- 2 cups Water
- 3 tablespoons Extra-virgin olive oil
- 2 tablespoons Low-sodium soy sauce
- 1 tablespoon Honey
- 1 tablespoon Lemon juice
- 1 clove Garlic (minced)
- 1 small Cucumber (sliced thinly)
- 1 cup Cherry tomatoes (halved)
- 2 tablespoons Fresh parsley (chopped)
- 1 tablespoon Sesame seeds (toasted)
- 0.5 teaspoon Sea salt
- 0.25 teaspoon Ground black pepper
Instructions
Rinse the farro under cold water to remove any impurities. Combine farro and water in a medium saucepan, add a pinch of sea salt, and bring to a boil.
Reduce heat to low, cover, and simmer for 25–30 minutes or until the farro is cooked and tender. Drain any excess water if needed, and set aside.
Preheat a grill pan or skillet over medium heat. Lightly season the unagi fillets with sea salt and ground black pepper.
In a small bowl, whisk together olive oil, soy sauce, honey, lemon juice, and minced garlic to create the glaze.
Brush the unagi fillets generously with the olive oil glaze. Place the fillets skin-side down on the hot grill pan and cook for 4–5 minutes per side, basting occasionally with more glaze, until the eel is fully cooked and caramelized.
To assemble, divide the cooked farro evenly between two bowls. Arrange sliced cucumber and cherry tomatoes around the edges.
Gently place one grilled unagi fillet on top of each bowl of farro.
Sprinkle chopped parsley and toasted sesame seeds over the top for garnish. Serve warm and enjoy!
Nutrition Facts
Calories |
1562 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 73.8 g | 95% | |
| Saturated Fat | 11.5 g | 57% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 252 mg | 84% | |
| Sodium | 2296 mg | 100% | |
| Total Carbohydrate | 160.3 g | 58% | |
| Dietary Fiber | 22.2 g | 79% | |
| Total Sugars | 22.6 g | ||
| Protein | 67.9 g | 136% | |
| Vitamin D | 39.6 mcg | 198% | |
| Calcium | 249 mg | 19% | |
| Iron | 8.0 mg | 44% | |
| Potassium | 1020 mg | 22% | |
*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.
