Nizakana

Nizakana is a delicate Japanese seafood dish featuring fish gently simmered in a savory broth, infused with the umami of soy sauce and mirin. This healthy preparation retains the natural flavors of the seafood while providing a comforting, nutritious meal.

Ingredients

• White fish fillets (e.g., cod or haddock) - 200 grams
• Dashi stock - 250 milliliters
• Soy sauce - 2 tablespoons
• Mirin - 1 tablespoon
• Sake - 1 tablespoon
• Green onions - 2 stalks, sliced
• Mushrooms (shiitake or enoki) - 100 grams, sliced
• Carrot - 1 medium, julienned
• Bok choy - 100 grams, chopped
• Sesame oil - 1 teaspoon
• Salt - to taste
• Pepper - to taste

Steps

1. In a medium saucepan, combine the dashi stock, soy sauce, mirin, and sake. Bring the mixture to a gentle simmer over medium heat.
2. Add the sliced mushrooms and julienned carrot to the saucepan. Cook for about 5 minutes until the vegetables are tender.
3. Gently add the fish fillets to the broth, making sure they are submerged. Simmer for 10-12 minutes or until the fish is cooked through and flakes easily.
4. Add the chopped bok choy and sliced green onions to the saucepan, and cook for an additional 2-3 minutes until the bok choy is wilted.
5. Drizzle with sesame oil, and season with salt and pepper to taste before serving.

Nutrition

• Calories: 280
• Protein: 30 g
• Carbs: 20 g
• Fiber: 2 g
• Sugar: 2 g
• Sodium: 800 mg
• Cholesterol: 60 mg
• Total Fat: 6 g
• Saturated Fat: 1 g
• Unsaturated Fat: 5 g
• Water: 0.5 L

Health Benefits

• Rich in omega-3 fatty acids from fish, which support heart health.
• Low in calories and high in protein, making it a great option for weight management.

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