Baked Katsuobushi

Baked Katsuobushi is a delightful and protein-packed Japanese dish that combines the umami flavor of dried bonito flakes with a crispy, baked topping. This dish is not only satisfying but also offers a unique twist on traditional katsuobushi preparations.

Ingredients

• Katsuobushi (dried bonito flakes) - 50 grams
• Eggs - 2 large
• Soy sauce - 15 ml
• Mirin - 15 ml
• Green onions (finely chopped) - 30 grams
• Panko breadcrumbs - 30 grams
• Sesame oil - 10 ml
• Salt - 1 gram
• Black pepper - 1 gram

Steps

1. Preheat your oven to 180°C (350°F).
2. In a mixing bowl, whisk together the eggs, soy sauce, mirin, salt, and black pepper until well combined.
3. Add the katsuobushi and finely chopped green onions to the egg mixture, stirring gently to combine.
4. In a separate bowl, mix the panko breadcrumbs with sesame oil until they are evenly coated.
5. Pour the katsuobushi mixture into a lightly greased baking dish.
6. Evenly sprinkle the panko breadcrumb mixture over the top of the katsuobushi mixture.
7. Bake in the preheated oven for 20-25 minutes, or until the top is golden brown and crispy.
8. Remove from oven and let it cool for a few minutes before serving.

Nutrition

• Calories: 250
• Protein: 20 g
• Carbs: 20 g
• Fiber: 1 g
• Sugar: 1 g
• Sodium: 600 mg
• Cholesterol: 210 mg
• Total Fat: 12 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.2 L

Health Benefits

• High protein content supports muscle growth and repair.
• Rich in omega-3 fatty acids, which are beneficial for heart health.

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