The fatty bonito is rich in the unsaturated fatty acids DHA and EPA. It has excellent antioxidant power and improves blood flow.
The fragrant fried bonito, the bittersweet shungiku (edible chrysanthemum), and the sourness of the fragrant kabosu ponzu sauce go perfectly together. A beautiful autumn dish with scattered edible chrysanthemums.
Pointers from Rie
- Bonito is an excellent food, rich in protein and iron. Shungiku is rich in beta-carotene and vitamin C, which improves iron absorption. This is a recommended dish when you are tired or want to cheer up.
- When raw, shungiku have less of a distinctive odor and are easier to eat. The stems are tough, so cut them thinly.
- Scattering shungiku adds a seasonal touch and makes it look gorgeous. After preparation, it can also be frozen. After washing, boil it in warm water with a small amount of vinegar for a brightly colored finish. After thawing, squeeze and drain the water, and add it to vinegar dishes or soups to add flavor and texture.
Ingredients (for 4 people)
| Bonito (fence) | 1（300～400g） |
| Shungiku | 1 bag（100g） |
| Nagaimo yam | 5cm（100g） |
| ａ）Cooking wine Dark soy sauce Mirin Ginger (grated) |
1 tablespoon 1 tablespoon 1 tablespoon 2 teaspoons |
| Potato starch | 3 tablespoons |
| Appropriate amount of rapeseed oil | |
| Edible chrysanthemum | 1 |
| ｂ）Kabosu ponzu Roasted sesame seed (white) |
2 tablespoons 1 tablespoon |
Nutritional value (for 1 person)
| Energy | 292kcal |
| Protein | 27.3g |
| Fat | 14.8g |
| Carbohydrate | 14.4g |
| Salt equivalent | 1.7g |
Cooking
- Separate the shrugiku into stems and leaves, and cut the stems into thin rounds. Peel the yam and cut it into thin strips.
- Remove the petals from the calyx of edible chrysanthemums, wash and drain.
- Wipe the moisture off the surface of the bonito and cut into strips about 1cm thick. Mix a), marinate the bonito, and let stand for about 10 minutes.
- Drain excess water from step 3 and sprinkle potato starch evenly. Warm up a large amount of rapeseed oil in a frying pan and fry until golden brown on both sides.
- Place 1 on a plate and top with drained 4. Scatter 2 and add mixed b).
MOA natural foods used
Zuiun dark soy sauce/potato starch/rapeseed oil/kabosu ponzu sauce/white organic roasted sesame seeds
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