Good for Your Health All Asian Cookbook (P). Marie Wilson

      Saké-Simmered Fish

      (Sakana no Nitsuke)

      Any fish is suitable for simmering in this saké-based sauce, including shrimp and scallops. Cut a large fish in slices or use very thick fillets.

      1 whole fish (about 2 pounds), cleaned, scaled, and scored, or 1½ pounds thick fillets cut into 6 pieces

      2 teaspoons low-sodium soy sauce

      Seven-spice mixture (shichimi togarashi)

      Nitsuke sauce:

      ¹/₃ cup saké

      1 tablespoon sugar, dissolved in ¼ cup stock or water

      ¼ cup chicken stock (p. 10), or water

      2 tablespoons fresh ginger root, finely minced

      Garnish:

      2 scallions, both white and green part, cut into thin circles

      1 teaspoon fresh ginger root, finely grated

      Lemon slices and parsley sprigs

      1. Combine the saké, sugar mixture, chicken stock, and ginger in a pan large enough to hold the fish. Bring to a boil.

      2. Lay the fish on the boiling sauce and turn heat down to low. Set a small pot lid inside directly on top of the fish to keep it from falling apart. (In Japan this inner lid, called otoshibuta, is made of wood.) Then cover the pot with its own lid.

      3. Simmer for 5 minutes, or until fish is just done.

      4. Transfer to a plate. Add soy sauce and a generous sprinkling of seven-spice mixture to the sauce in the pan and cook 1-2 minutes. Pour over fish and serve either hot or at room temperature. If desired, cut fish into 6 pieces and place a piece in each of 6 bowls. Arrange garnishes decoratively.

      Variation:

      1. Two minutes before fish is done, add grated Japanese white radish (daikon) over fish and top with thinly sliced green scallions. Steam 1 minute more and serve.

      2. After removing fish from saucepan, place six 1-ounce pieces of soybean curd in pan and cook in remaining sauce until heated through. Turn a few times to coat with the sauce. Place a cube of soybean curd in each bowl with the fish.

      3. After fish is removed, any vegetable may be simmered briefly in remaining sauce and added to bowls with fish.

      Simmered Squash

      (Kabocha no Nimono)

      1 pound Japanese squash (kabocha; often called pumpkin), or acorn or butternut squash, sweet potatoes, or yams

      ½-¾ cup dashi (p. 9), or unsalted chicken stock (p. 10). Water may be used if stock is not handy.

      1½ tablespoons sugar (Not so much sugar is necessary if using sweet potatoes or yams.)

      1 teaspoon mirin, or saké (if you prefer less sugar)

      ½ teaspoon low-sodium soy sauce

      Parsley for garnish

      1. Cut squash into 1 ½-inch pieces. Leave some skin on for color, or peel completely if skin is tough.

      2. In a medium saucepan, combine dashi, sugar, and mirin. Add squash and stir to coat with sauce. Cover and simmer over low heat 8-12 minutes or until tender.

      3. Stir in soy sauce. If needed, add more liquid. However, mixture should be fairly dry, not soupy, when done. Serve in 4 individual bowls and garnish with parsley.

Yield: 4 servings	Cooking time: 12 minutes
Calories per serving: 90	Total fat: 0.5 mg
Saturated fat: Trace	Polyunsaturated fat: Trace
Cholesterol: 0 mg	Sodium: 25 mg

      Broiled and Pan-Fried Foods

      (Yakimono)

      Broiled Fish with Sesame Seeds

      (Sakana no Gomayaki)

      Here is a very simple but elegant way to prepare fish. Grilled fillets dipped in egg white and toasted sesame seeds are served with a delicious lemony sauce.

      ¼ cup white sesame seeds (goma)

      1 pound firm fish fillets, cut into 1-inch slices

      1 egg white, lightly beaten

      2 teaspoons safflower oil

      Watercress, trefoil (mitsuba), or parsley for garnish

      Ponzu dipping sauce (p. 58)

      1. Preheat broiler

      2. In a preheated small skillet, toast the sesame seeds, using no oil, very lightly. Do not brown. Lift and shake pan frequently to avoid scorching.

      3. In a lightly oiled baking dish, place the cut fillets skin side down and broil 2 minutes. Turn and broil 2 more minutes or until barely done.

      4. Remove fish from baking pan and dip flesh side only into beaten egg white, then into toasted sesame seeds.

      5. Return to pan and broil until sesame seeds are a golden brown.

      6. Place in 4 individual bowls garnished with a sprig of watercress. Serve with small bowls of ponzu set at each diner's place.

Yield: 4 servings	Cooking time: 10 minutes
Nutrient count does not include dipping sauce.
Calories per serving: 185	Total fat: 6 g
Saturated fat: 1 g	Polyunsaturated fat: 4 g
Cholesterol: 60 mg	Sodium: 90 mg

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