Katsuo no Salad

Katsuo no Salad is a refreshing Japanese seafood dish that highlights the rich flavors of seared bonito fish paired with crisp vegetables and a tangy ponzu dressing. This salad is not only delicious but also packed with nutrients, making it an excellent choice for a light meal.

Ingredients

• Bonito (Katsuo) fillet - 200 grams
• Mixed salad greens (e.g., lettuce, arugula) - 100 grams
• Cucumber - 1 medium, thinly sliced
• Cherry tomatoes - 100 grams, halved
• Radish - 2, thinly sliced
• Green onions - 2, chopped
• Sesame seeds - 1 tablespoon
• Ponzu sauce - 3 tablespoons
• Olive oil - 1 tablespoon
• Salt - to taste
• Black pepper - to taste

Steps

1. Heat a non-stick skillet over medium-high heat and lightly oil it with olive oil.
2. Season the bonito fillet with salt and black pepper on both sides.
3. Sear the bonito fillet for about 1-2 minutes on each side until cooked through but still pink in the center. Remove from heat and let it rest for a few minutes.
4. While the fish is resting, prepare the salad by combining mixed salad greens, sliced cucumber, cherry tomatoes, sliced radish, and chopped green onions in a large bowl.
5. Slice the seared bonito into thin strips and add it to the salad.
6. Drizzle the ponzu sauce over the salad and toss gently to combine.
7. Sprinkle sesame seeds on top before serving.

Nutrition

• Calories: 320
• Protein: 30 g
• Carbs: 10 g
• Fiber: 3 g
• Sugar: 2 g
• Sodium: 600 mg
• Cholesterol: 60 mg
• Total Fat: 16 g
• Saturated Fat: 2 g
• Unsaturated Fat: 12 g
• Water: 0.2 L

Health Benefits

• High in omega-3 fatty acids which support heart health.
• Rich in protein, aiding in muscle repair and growth.
• Contains a variety of vitamins and minerals from fresh vegetables.

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