Low Fat Traditional Japanese Breakfast

Experience the harmony of flavors and balance with this **Low Fat Traditional Japanese Breakfast**, a wholesome and nutritious way to start your day. This recipe brings together classic components of a Japanese morning meal, all crafted to be light without sacrificing taste. Begin with fluffy steamed short-grain rice and a comforting bowl of miso soup enriched with silky tofu and wakame seaweed. Complete the plate with perfectly grilled soy-brushed salmon, delicate slices of tamagoyaki (Japanese rolled omelette), and vibrant pickled vegetables for a touch of tangy brightness. Low in fat and full of umami, this balanced breakfast showcases authentic Japanese cuisine with a health-conscious twist, making it ideal for those seeking flavor and nourishment. Whether you're embracing a traditional meal or exploring new tastes, this easy-to-prepare recipe is a must-try! Keywords: low fat breakfast, traditional Japanese cuisine, miso soup, tamagoyaki, healthy Japanese meal.

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 1

Ingredients

• 1 cup Short-grain Japanese rice
• 1.25 cups Water
• 2 tablespoons Miso paste (low-sodium)
• 2 cups Dashi stock or water with dashi powder
• 0.25 block Firm tofu (cut into small cubes)
• 1 teaspoon Wakame seaweed (dried)
• 1 4-ounce piece Salmon fillet (or mackerel, boneless and skinless)
• 1 teaspoon Soy sauce (low-sodium)
• 2 Eggs
• 0.5 teaspoon Sugar
• 1 as needed Cooking spray
• 2 tablespoons Pickled vegetables (such as umeboshi or pickled radish)
• 1 tablespoon Green onion (finely chopped, optional for garnish)

Directions

Step 1

Rinse the short-grain rice under cold water until the water runs clear. Combine rice and 1.25 cups of water in a rice cooker or saucepan. Once cooked, keep warm.

Step 2

Prepare the miso soup by bringing 2 cups of dashi stock to a gentle simmer. Add cubed tofu and wakame seaweed. Dissolve the miso paste in a ladleful of stock first, then stir it into the soup. Take care not to let the soup boil after adding the miso. Garnish with optional green onions.

Step 3

For the fish, preheat a grill or broiler on medium heat. Brush the salmon fillet lightly with low-sodium soy sauce. Grill for 4-5 minutes per side or until cooked through. Set aside.

Step 4

To make tamagoyaki, beat eggs with 0.5 teaspoon of sugar and a pinch of salt. Heat a nonstick pan over low heat and coat lightly with cooking spray. Pour in a thin layer of egg mixture, letting it set slightly before rolling it to one side. Repeat the process by adding more egg mixture and rolling until all is used. Slice into bite-sized pieces.

Step 5

Assemble the breakfast by serving steamed rice, a bowl of miso soup, the grilled fish, tamagoyaki slices, and 2 tablespoons of pickled vegetables.

Step 6

Enjoy this balanced, low-fat traditional Japanese breakfast!

Nutrition Facts

Serving size	(1355.1g)

Amount per serving	% Daily Value*
Calories	865.3

Total Fat 33.9g	0%
Saturated Fat 8.3g	0%
Polyunsaturated Fat 0g
Cholesterol 443.4mg	0%
Sodium 2205.7mg	0%
Total Carbohydrate 76.4g	0%
Dietary Fiber 4.3g	0%
Total Sugars 6.3g
Protein 62.0g	0%

Vitamin D 678.5IU	0%
Calcium 727.9mg	0%
Iron 6.0mg	0%
Potassium 996.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 35.5%

Protein: 28.9%

Carbs: 35.6%