Low Sodium Traditional Japanese Breakfast

Experience the delicate flavors and balanced nutrition of a *Low Sodium Traditional Japanese Breakfast*, a wholesome meal that brings together simplicity and elegance. This heart-healthy twist on a classic Japanese morning spread features fluffy steamed short-grain white rice, a savory miso soup made with reduced-sodium miso paste and tender tofu, and perfectly grilled salmon served with just a touch of lemon. Complemented by refreshing cucumber pickles lightly seasoned with rice vinegar and a side of steamed edamame, this meal offers a harmonious blend of textures and umami-rich flavors. With a focus on low-sodium ingredients and an easy-to-follow preparation in just 35 minutes, this breakfast is perfect for those seeking a nutrient-rich start to the day, inspired by traditional Japanese cuisine.

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 2

Ingredients

• 1 cup Short-grain white rice
• 1.25 cups Water (for rice)
• 2 tablespoons Reduced-sodium miso paste
• 2 cups Dashi stock (low-sodium or homemade from kombu and water)
• 0.5 block (about 175g) Firm tofu
• 2 stalks Green onion/scallion
• 1 small fillet (about 120g) Salmon fillet (skin-on, boneless, fresh or frozen, thawed)
• 1 wedge Lemon wedge
• 0.25 cup Edamame (steamed and shelled)
• 0.5 medium cucumber Cucumber
• 1 teaspoon Rice vinegar

Directions

Step 1

1. Rinse the short-grain white rice thoroughly under cold running water until the water runs clear. Drain well and transfer to a rice cooker. Add 1.25 cups of water and cook according to your rice cooker's instructions. Alternatively, cook on the stovetop using a pot (cover and simmer on low heat for 15 minutes, then let rest for 10 minutes off the heat).

Step 2

2. While the rice cooks, prepare the miso soup. Dice the firm tofu into small cubes (about 1/2 inch). Thinly slice the green onion/scallion. Heat the dashi stock in a small saucepan over medium heat until warm but not boiling.

Step 3

3. In a separate bowl, dissolve 2 tablespoons of reduced-sodium miso paste in a small ladleful of warm dashi, then stir the mixture back into the saucepan. Add the diced tofu and bring the soup to a gentle simmer. Remove from heat and add the sliced green onion just before serving.

Step 4

4. For the grilled salmon, lightly rinse and pat dry the fillet. Place it skin-side down on a non-stick grill pan or broiler rack. Grill on medium-high heat for about 4-5 minutes per side, until the flesh is opaque and flaky. Serve with a wedge of lemon on the side.

Step 5

5. For the vegetable side dishes, steam the edamame (if not pre-steamed) and set aside. Thinly slice the cucumber into rounds and lightly toss with 1 teaspoon of rice vinegar for a refreshing pickle.

Step 6

6. Arrange everything on separate small plates or bowls: a bowl of steamed rice, a bowl of miso soup, the grilled salmon, edamame, and cucumber pickles. Serve immediately and enjoy!

Nutrition Facts

Serving size	(1410.4g)

Amount per serving	% Daily Value*
Calories	742.4

Total Fat 25.0g	0%
Saturated Fat 5.2g	0%
Polyunsaturated Fat 0.0g
Cholesterol 75.6mg	0%
Sodium 777.2mg	0%
Total Carbohydrate 82.1g	0%
Dietary Fiber 7.1g	0%
Total Sugars 7.1g
Protein 52.7g	0%

Vitamin D 631.2IU	0%
Calcium 253.7mg	0%
Iron 4.9mg	0%
Potassium 1178.4mg	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: 29.4%

Protein: 27.6%

Carbs: 43.0%