Japanese · Authentic-ish Japanese
Teriyaki Salmon
541 kcal a serving, against 732 for the traditional version. That is 191 kcal off, or 26%, with 39.5g of protein. Serves 4. .
What the traditional version is
Salmon fillets are marinated in a mixture of soy sauce, mirin, sake and sugar, then grilled or pan-fried while being basted with the thickened sauce. Serve with white rice and some steamed broccoli or spinach on the side.
What changed, and what each change costs
Sugar halved and mirin cut back
Teriyaki sauce is basically syrup, but you really don't need that much gloss. Cutting the sugar makes the sauce less sticky and a bit more savoury, but the salmon's still the star.
What it costs you. The glaze is runnier and doesn't caramelise in quite the same way. You lose some of the lacquered look and that little crunch at the edges. It's not pudding for dinner any more.
Rice cut to a third, swapped for steamed broccoli and edamame
Rice is lovely for soaking up sauce, but it adds nothing except starch. Extra broccoli and edamame mean you get the right bulk without a post-lunch slump, and the edamame help make up the numbers on protein.
What it costs you. You get less comfort from a small bowl of rice, but you'll actually feel like eating the greens for once. If you want more rice, make more - just don't complain to me about it.
Edamame added
Edamame are a cheap way to sneak more protein onto the plate without changing how the dish eats. They soak up any spare sauce and don't argue with the salmon.
What it costs you. If you don't like beans, tough. They mellow into the background and don't ruin the show.
Sesame seeds left off
Decoration and crunch, yes, but they add a bit of fat you don't need.
What it costs you. You lose a subtle toastiness and a hint of smugness sprinkling things artfully. For crunch, eat faster before things go soft.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 732 | 541 |
| Protein | 39.1g | 39.5g |
| Fat | 21.9g | 22.1g |
| Saturated fat | 4.9g | 4.7g |
| Carbohydrate | 86.1g | 40.5g |
| Protein per 100 kcal | 5.3g | 7.3g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish Japanese prints the exact database row used for each ingredient, so any number here can be checked.
Allergens. fish, soybeans, gluten.
The method is in the book
Swapping out half the sugar takes away that eye-watering gloss and the almost-candied outer edge, but what's left is still properly tasty. The edamame do their job without complaint, and you don't miss the sesame as much as you'd think. The rice cut is the first thing you'll spot, but pile on enough broccoli and you might not care. It isn't the version you get in Japan - that lacquer is gone - but for a Tuesday night when you want salmon that feels like a treat, it's enough.
The quantities and the method for this dish are in Authentic-ish Japanese, along with 48 more. It is not out yet. The swap kit is free in the meantime.