Katsuo no Tataki

Katsuo no Tataki is a traditional Japanese dish featuring seared bonito fish, served with a tangy dipping sauce and garnished with fresh herbs. This high-protein seafood dish is both refreshing and flavorful, making it a delightful choice for seafood lovers.

Ingredients

• Bonito fillet - 300 grams
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Sesame oil - 1 tablespoon
• Fresh ginger - 1 tablespoon, grated
• Garlic - 1 clove, minced
• Soy sauce - 2 tablespoons
• Rice vinegar - 1 tablespoon
• Green onions - 2, finely chopped
• Cilantro - 1/4 cup, chopped
• Lemon - 1, cut into wedges

Steps

1. Start by patting the bonito fillet dry with paper towels, then season it with salt and black pepper on all sides.
2. Heat the sesame oil in a skillet over high heat until it just begins to smoke.
3. Sear the bonito fillet in the skillet for about 30 seconds on each side, ensuring only the outside is cooked while keeping the inside rare.
4. Remove the bonito from the skillet and let it rest for 5 minutes before slicing it thinly against the grain.
5. In a small bowl, mix together the grated ginger, minced garlic, soy sauce, and rice vinegar to create the dipping sauce.
6. Arrange the sliced bonito on a plate, and garnish with chopped green onions and cilantro.
7. Serve with lemon wedges and the dipping sauce on the side.

Nutrition

• Calories: 250
• Protein: 30 g
• Carbs: 5 g
• Fiber: 0 g
• Sugar: 1 g
• Sodium: 600 mg
• Cholesterol: 70 mg
• Total Fat: 14 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.3 L

Health Benefits

• Rich source of high-quality protein for muscle repair and growth.
• Contains omega-3 fatty acids that support heart health.

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