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How to cook "with visual instructions" "using familiar ingredients from your local grocery stores" healthy, traditional and delicious Japanese dishes!!


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Braised Fish (Gluten-Free)

Braising is one common Japanese cooking method for fish. The taste is a typical Japanese “sweet-salty” taste, similar to Teriyaki or Sukiyaki seasoning. We use Cooking Sake, Soy Sauce, Mirin Sweet Cooking Rice Wine and sugar when braising.

We usually braise sardine, flounder, alfonsino, mackerel, cutlass fish, yellowtail and so on. I can’t always get many of these fish where I live in the U.S. so I chose Tilapia this time. Tilapia meat is good because it stays good after 15 minutes of braising and it soaks in the delicious sauce well.

When you braise fish, please add some slices of ginger. This kills the fishy smell and warms up your body because of the Gingerol action.

Enjoy your new fish recipe with steamed rice or with  Japanese Sake!!

{Ingredients (servings 2)}

1 Tilapia fillet

½ cup Cooking Sake

¼ cup Soy Sauce
(Recommended Gluten-Free Soy Sauce)Soy Sauce REDUCED SODIUM [Gluten Free] (Organic)

2 Tbsp. Sugar

1 Tbsp. Mirin Sweet Cooking Rice Wine

3 slices Ginger

2 Green Onions

Here is my recipe in PDF (5 MB): Braised Fish


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An idea for quick and healthy breakfast!!

This is an idea for a quick breakfast recipe. It takes about 10 minutes to prepare and it is also delicious and healthy!!

To make the dish healthier, I cook scrambled egg with canned tuna. Also I add steamed edamame to the plate. When you season the edamame with butter and salt, it becomes like a side dish of corn.

Edamame is high is vitamin B1, vitamin C, protein, fiber, iron, potassium, and so on. Because of the protein and the iron, edamame is a great ingredient for breakfast.

As for the tuna, my mother always said “You can be more smart and do great on tests in school if you eat fish”. She stretched a story about DHA to make me eat breakfast but it was not totally a lie. DHA increases blood vessel elasticity and improve the function of red blood cells so people say it helps make your brain more active.

I hope this recipe will be one of your favorite breakfast recipes!!

{Ingredients (1 serving)}

2 Eggs

½ can of Tuna

¼ cup Frozen Edamame

1 Tbsp. Vegetable Oil

Here is my recipe in PDF (4 MB): Healthy Breakfast


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Extremely Healthy “Sautéed Sardine” (Gluten-Free)

Have you ever eaten canned sardines!? It is a great pantry food, which is very useful and delicious! Today I introduce you to “Sautéed Sardines”. This is a canned sardines recipe that is very flavorful, nutritious, and quick!

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I often use canned sardines as a salad topping, sauté dish, pasta ingredient, pizza topping, on rice bowls, and so on.

As you know sardines are very substantial. They are high in protein, calcium, vitamin D, DHA (docosahexaenoic acid), EPA (eicosapentaenoic acid), vitamin Bs, coenzyme Q10, minerals, and so on. DHA works to activate the brain and EPA works for decreasing LDL cholesterol concentration in the blood and for boosting HDL cholesterol levels. http://nurse-web.jp/kouka/sardine/   http://www.wakasanohimitsu.jp/seibun/sardine/  I highly recommend eating sardines (including canned sardines, dried anchovy, or canned anchovy) everyday.

This time I used skinless and boneless canned sardines, but many canned sardines have skin. Even if your canned sardines have skin or bone, you can follow this recipe (You can eat the skin and bones which are high in calcium).

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In addition, minced green onion is an essential ingredient in the Japanese diet so I always keep minced green onion in the freezer. I add the frozen minced green onion to the dish during the very last part of cooking process. To store, put minced green onions in a freezer bag and place in the freezer. Please use within a month.

{Ingredients (1 serving)}

1 can of Sardines

1 tsp. minced Garlic

1 tsp. minced Ginger

A pinch of Salt and Pepper (to taste)

1 Tbsp. Vegetable Oil

1 Tbsp. minced Green Onion

Here is my recipe in PDF (4 MB): Sauteed Sardines


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Healthy and Quick “Tuna Pasta” Recipe

Today I will introduce you to a yummy light tasting, quick and healthy pasta dish! You don’t need to cook sauce in advance for this dish. You can put boiled pasta, drained tuna, and cut lettuce in a pan at the same time, cook for a few minutes and season. You can even cook everything in one pan. Boil the pasta, drain and cook in the same pan!

I usually don’t use canned food, but I always keep some canned tuna in my pantry because its stays good for a long time, is very useful, healthy and delicious. Tuna is a great source of protein and has other great nutritional benefits, such as vitamins, minerals, DHA, EPA, Omega-3 and so on. A Japanese tuna company published a study showing that fresh tuna and canned tuna have almost the same level of nutrition. (https://www.hagoromofoods.co.jp/knowledge/faq/faq_012.html). Canned tuna comes in water or in oil. I tend to choose tuna in water because it has less calories. Tuna in water has about 1/4 less calories that tuna in oil. But in fact, tuna in oil has more nutrition than tuna in water. So if you care about calories and protein more than other vitamins or minerals, you might want to choose tuna in water.

In this recipe, I use spaghetti, but you can use any kind of pasta you want. It is so easy, healthy, and delicious so I recommend it for lunch and/or for your weekday dinner!

Here is my recipe in PDF (4 MB): Tuna Pasta


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Salmon Chirashi (Gluten-Free)

This is seasoned steamed rice with salmon, egg, dried seaweed and sesame. It is very delicious and looks beautiful with a colorful presentation. Japanese eat steamed rice in at least 2 meals every day. But children tend to leave over steamed rice, which has only a slightly sweet taste, so Japanese mothers cook seasoned steamed rice to help get their children to eat a bowl of rice. This recipe is just mixing steamed rice and other ingredients, so there is no need for special equipment. Buy steamed rice at a Chinese restaurant and you can cook this at home in 30 minutes.

Salmon is rich in nutrients as I wrote in https://japanese-food.org/2015/05/16/creamy-salmon-soup/

However, recently there are many concerns about farmed salmon’s effect on human health. Salmon has worms so farmed salmon is said to become contaminated from drugs to rid salmon farms of worms. People say this has contaminated farmed salmon and may effect our health, such as immune compromise, hypometabolism, deterioration in brain function and so on. Please choose wild salmon or a good untreated farmed salmon. By the way, wild salmon can have worms so we do not eat it raw. The worms disappear when Salmon is heated to over 140F for some minutes or frozen at under -4F for 48 hours.


{Ingredients (servings 2)}

½ lb. Salmon

2 Eggs

1 tsp. Dried Seaweed Flakes

1 tsp. White Roasted Sesame Seeds

1 Tbsp. Vegetable Oil

½ tsp. Salt

1 pint Steamed Rice

Boiled Water (for boiling salmon)


Here is my recipe in PDF (5 MB): Salmon Chirashi


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Creamy Salmon Soup (Gluten-Free)

Today I introduce you to the creamy salmon soup made with soy milk, bite size salmon and mushrooms. You can use regular milk instead of soy milk if you prefer. You can also use any kind of mushrooms for this recipe.

Salmon is high in protein which is good for digestion and absorption. Also it is high in omega-3 fatty acids, which are docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). DHA activates brain cells and EPA improves blood flow and reduces fat and bad cholesterol. In addition, salmon is high in minerals, vitamin Bs, and vitamin D. I can’t say strongly enough that salmon has great antioxidant effects, which are caused by astaxanthin and dimethylaminoethanol (DMAE), and this is very good for you. Salmon’s red color is carotenoid, a natural colorant which is called astaxanthin. Removing active oxygen inside the body is one of best ways to be healthy. Recently, however, we see mostly farm-raised salmon in stores and the salmon may be controlled to make their color brighter. So you should choose wild salmon if you can. Astaxanthin in salmon is not breakable under heat and also improves absorption  when we eat with healthy oil so I highly recommend cooking salmon with olive oil or butter.

Enjoy the healthy delicious salmon soup!!


{Ingredients (servings 2)}

½ lb. Salmon

8 oz. Sliced Baby Bella Mushrooms (any kind of mushrooms can be used)

1 cup Gluten Free Chicken Flavor Broth

2 cups Soy Milk

1 Tbsp. Vegetable Oil

1 Tbsp. Gluten-Free Margarine

¾ tsp. Salt (total)

A pinch of Black Pepper


Here is my recipe in PDF (6 MB): Creamy Salmon Soup


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Easy Homestyle Japanese Steamed Fish (Gluten-Free)

Steaming is a simple and healthy way to cook. And you can steam in the oven so it is very easy! Steamed dishes are very flavorful, the ingredients are tender, and steaming helps keep all of the ingredient’s nutrition!!

Steamed fish in aluminum foil is a traditional Japanese dish; although Japanese used to use paper instead of aluminum foil. Steaming this way has many practical benefits such as not keeping a fish smell inside the house from cooking, using fewer dishes, great preservation of each ingredient’s nutrition, condensation of amazing flavor and so on. I used Tilapia, onion, carrot and green onion. You can also use a variety of different vegetables, most kinds of fish and shellfish, a variety of meats and so on. You can taste each ingredient’s great flavor, which makes this approach different from other cooking methods.

Tilapia is high in potassium and vitamin D, E and of course omega-3. And also it is bland-tasting so you can cook it in many ways, like frying, steaming, sauté, baking and so on.

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Japanese eat fish a lot so I highly recommend eating fish at least occasionally to stay healthy.


{Ingredients (Servings 2)}

2 Pieces of Tilapia

1 Carrot

1 Onion

2 Tbsp. chopped Green Onion

2 tsp. Gluten-Free Margarine

2 Tbsp. Cooking Sake or White Wine

Pinch of Salt (to taste)

Pinch of Black Pepper (to taste)


Here is my recipe in PDF: Japanese Steamed Fish


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Japanese Savory Pancake

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Okonomi-yaki (Japanese-style savory pizza pancake) is a traditional, well loved, representative cuisine from the west part of Japan (Kansai region). The recipe is very simple. It includes a baking mixture of flour, water, vegetables, shellfish, meat and so on.

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In Japan there are many festival days in summer and many food stalls sell Okonomi-yaki (and usually have long lines because it is so delicious). These stalls cook it on a big cast-iron pan.

This dish is very delicious and easy to cook. It also has a lot of nutrition in one plate, so it was my family’s regular dinner on Sunday, and my father used to cook (this means very easy to cook because my father couldn’t cook anything else)

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My mother always added ground dried anchovy to the mixture to add an anchovy Dashi stock flavor and fabulous nutrition such as calcium and DHA. You can put ground dried anchovy in most dishes to make the dish healthier. It works for omelets, soups, salad dressings, casseroles, pasta, and so on. Dried anchovy adds a slightly salty taste, so it doesn’t bother your dish’s balance. It is easy to grind dried anchovy with food processor (and we can get it at most Asian markets in the US).

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In my recipe, I use “Japanese Sweet Ginger Beef” in the Okonomi-yaki dish. This makes the dish taste great and flavorful. Please see the “Japanese Sweet Ginger Beef” recipe to learn how to prepare the beef.


{Ingredients (2 servings)}

1 ⅓ cups Water

1 ½ cups Flour

½ Cabbage

¼ cup Anchovy Dried Iwashi Fish

4 Eggs

4 Tbsp. “Japanese Sweet Ginger Beef


Here is my recipe in PDF: Japanese Savory Pancake

Here is “Japanese Sweet Ginger Beef” recipe in PDF: Japanese Sweet Ginger Beef


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Chicken and Egg Rice Bowl (Gluten-Free)

Donburi (Japanese rice bowl) is a popular Japanese dish. We can eat rice and main dish ingredients in one bowl so it is great for lunch or when we don’t have time to prepare a meal. We have a lot of types of rice bowls, such as beef Sukiyaki, egg, fresh raw fish and shellfish, eel and so on.

Today I introduce you to Oyako-don, which is the famous chicken and egg rice bowl. It is full of great protein, carbohydrate and vitamins. I used chicken breast to make the dish healthier. You can use chicken thigh instead if you prefer. Chicken breast is low in fat and high in nutrition, but I feel it can be a little bit hard to chew after cooking. So I will also show you how to make chicken breast tender with baking soda and salt in this recipe.

The chicken and egg rice bowl is easy to make, nutritious, and delicious, so try to cook it for your family and friends!


{Ingredients (Serves 2)}
*Click BLUE TEXT to link to the product on Amazon*

0.5 lb. Chicken breast or thigh

½ Onion

3 beaten Eggs

2/3 cup Anchovy Dashi stock
(Recommended Dried Anchovy for Dashi Stock)Anchovy Dried Iwashi Fish

4 tablespoons Soy Sauce REDUCED SODIUM [Gluten Free] (Organic)

4 tablespoons Cooking Sake

1 tablespoon Sugar

2 tablespoons Mirin Sweet Cooking Rice Wine

½ tablespoon Baking Soda

1 teaspoon salt

½ cup water


Here is my recipe in PDF: Oyako-don

Here is Steamed Rice recipe in PDF: White Rice

And Anchovy Dashi stock recipe in PDF: Homemade Anchovy Dashi Stock


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Homemade Anchovy Dashi Stock (Gluten-Free)

Stock (Dashi) is the most important ingredient for almost all Japanese dishes. If we didn’t use Dashi stock, the dishes would taste totally different.

In this post I will introduce you to Anchovy Dashi stock, which has a good fish smell and a slightly fish flavor, and helps you make many delicious Japanese recipes such as miso-soup, simmered vegetables, Donburi and so on. I want to tell you that this type of Dashi stock has lots of Calcium and DHA.

We use many kinds of Dashi stock such as kelp, bonito, shiitake and so on. Anchovy Dashi stock is usually used for home cooking.


*Click picture or BLUE TEXT to link to the product on Amazon*
(Recommended Dried Anchovy for Dashi stock) Anchovy Dried Iwashi Fish


Here is my recipe in PDF: Homemade Anchovy Dashi Stock