Sakana no Karaage

Sakana no Karaage is a delightful Japanese dish featuring crispy, marinated seafood that is both flavorful and nutritious. This high-protein recipe highlights the natural umami of the fish, making it a satisfying meal for seafood lovers.

Ingredients

• White fish fillets (e.g., cod or haddock) - 300 grams
• Soy sauce - 30 ml
• Mirin - 15 ml
• Grated ginger - 1 teaspoon
• Cornstarch - 50 grams
• All-purpose flour - 30 grams
• Egg - 1 large
• Vegetable oil - for frying (about 500 ml)
• Lemon wedges - for serving
• Chopped green onions - for garnish

Steps

1. Cut the white fish fillets into bite-sized pieces, about 3-4 cm each.
2. In a bowl, mix the soy sauce, mirin, and grated ginger. Add the fish pieces and marinate for at least 15 minutes.
3. In another bowl, whisk the egg and set aside.
4. In a separate dish, combine the cornstarch and all-purpose flour.
5. Heat the vegetable oil in a deep frying pan over medium heat until it reaches 180°C (350°F).
6. Remove the fish from the marinade, allowing excess liquid to drip off.
7. Dip each piece of fish into the egg, then coat it in the flour and cornstarch mixture.
8. Carefully place the coated fish into the hot oil, frying in batches to avoid overcrowding. Fry for about 3-4 minutes or until golden brown and crispy.
9. Use a slotted spoon to remove the fish and drain on paper towels.
10. Serve hot with lemon wedges and garnish with chopped green onions.

Nutrition

• Calories: 350
• Protein: 25 g
• Carbs: 30 g
• Fiber: 1 g
• Sugar: 1 g
• Sodium: 800 mg
• Cholesterol: 200 mg
• Total Fat: 18 g
• Saturated Fat: 2 g
• Unsaturated Fat: 14 g
• Water: 0.2 L

Health Benefits

• High in protein, supporting muscle health and repair.
• Rich in omega-3 fatty acids, beneficial for heart health.

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