Maguro Tatsuta-yaki

/ Haruka Sugiyama

Description: No deep fry, simple, and delicious. Nostalgic Japanese dish. 
Serves: 2 
Cooking time: 30 minutes

Ingredients

  • Tuna – cut into bite-size, 160g 
  • Potato flour – 2 tablespoons
  • Soy sauce – 1 tablespoon
  • Sake cooking wine – 1 tablespoon
  • Lemon juice – ½ teaspoon or squeeze from ½ wedge of lemon
  • Sunflower oil – 2 tablespoons

Method

1. Pour the soy sauce and sake cooking wine into the (plastic) food bag or on a plate, then leave it for 20 minutes.
2. Put the potato flour around the tuna.
3. In a large non-stick frying pan, add the oil and fry the tuna until it gets brown.

To serve: Squeeze lemon.

Nutritional Values Per Serving

KcalProteinFatCarbsFibreSugarsSaltSaturated FatPhosphorusVitamin B3Vitamin B6
249.520.5g14.5g8.1g0.6g0.5g0.7g1.1 g244.6mg15.2mg0.8mg
12.5%41.0%20.6%3.1%2.2%0.6%11.7%5.7%44.5%>100%68.7%
*These values are approximate and based on the value from ingredients prepared before cooking (Reference USDA). Percent daily values are based on a 2,000-calorie diet. Your daily values may vary depending on your calorie needs. Magnesium, Potassium and Vitamin B1 are over 10%, and Vitamin B12 and Vitamin D are over 100% of an adult’s daily reference intake. However, some vitamins may be lost while cooking. Seasonings were calculated approximately with an absorption amount of half of the total.

Nutritional Tips

Tatta-age / Tatsuta-age (竜田揚げ) is one of the Japanese traditional dishes. It may look like karaage, but Tatsuta-age is cooked with potato flour and it is marinated with seasoning before cooking. This recipe was prepared with little oil instead of deep-frying in oil, therefore I named this dish “Tatsuta-yaki (grill or fry)”. The key is to wait before cooking so that the flavour can be well absorbed into the ingredients. 

Maguro / Tuna can be eaten in different ways. The image of maguro may first come as sushi, but maguro becomes very savoury in a different dish. You may try this and tell your friend that you cooked a “Japanese dish”! 

Tuna contains essential nutrients such as omega-3 fatty acids and is especially rich in vitamins B3, B6 and B12. You may eat tinned tuna. But making these different dishes with tuna may also be fun and you can enjoy it as a part of your balanced diet.

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