Seasonal Seafood to Enjoy in June: Enjoying the Translucent Sweetness of Flounder as Sashimi and Kombu-jime
On days when you want to choose a slightly refreshing fish for your June dining table.
For such days, I recommend the white fish, flounder.🐟
Flounder is a fish with a mild, elegant flavor that is truly appealing.
When served as sashimi, you can enjoy its translucent flesh and gentle sweetness.
Even in the midst of a busy daily life,
"I want something light today, but I still want to get enough protein."
It is a type of seafood that is easy to incorporate into the meals of women in their 30s to 50s.
From a registered dietitian's perspective, flounder is a white fish that is high in protein and low in fat.
Per 100g of raw wild flounder, the approximate values are:
Energy: 96 kcal
Protein: 20.0g
Fat: 2.0g
What I particularly want to highlight is how easy it is to consume protein.
Protein is a nutrient you want to consume regularly to support your body, provide materials for your skin and hair, and maintain your daily energy.
Flounder is a fish that is easy to eat even in June, when your appetite may fluctuate due to heat and humidity, as its fat does not feel heavy.🌿
If you want to enjoy flounder in June, sashimi and kombu-jime are recommended.
With sashimi, you can taste the flounder's natural, translucent sweetness just as it is.
When prepared as kombu-jime, the umami of the kelp is added, and the flesh firms up just right, making it a slightly more special dish than regular sashimi.
Even on busy days, you can just slice and serve it.
On days when you have a little more time, you can prepare it as kombu-jime and let it rest in the refrigerator.
This versatility is another charm of flounder.✨
When choosing, for sashimi, select pieces that have a translucent appearance and little liquid (drip).
For fillets, it is recommended to choose ones that are firm and whose surfaces are not too dry.
Choosing pieces that look clean and fresh, rather than those with a lot of moisture in the pack, will result in a better finish when you cook them.
The key to cooking is not to overcook it.
Since flounder meat is delicate, the trick to cooking it is to keep the heat time short for a light and fluffy finish.
For sashimi and kombu-jime, the flavor is easier to appreciate if you let it sit for a little while after plating rather than eating it straight from the refrigerator.
From here on, I will introduce flounder recipes that are easy for busy women to make🍽️
Flounder Sashimi with Aromatics and Lemon
Ingredients (for 1 serving)
80g flounder sashimi
2 shiso leaves
1/2 Japanese ginger (myoga)
A little lemon
1 teaspoon soy sauce
Wasabi to taste
Instructions
Cut the shiso leaves into thin strips and thinly slice the myoga.
Arrange the flounder sashimi on a plate and garnish with the shiso and myoga.
Squeeze a little lemon over it just before eating, and enjoy with soy sauce and wasabi.
Nutritional estimate per serving
Energy: approx. 90kcal
Protein: approx. 16.5g
Fat: approx. 1.7g
Salt equivalent: approx. 0.9g
This is the perfect dish for a day when you want something light and refreshing.
By adding condiments, you can feel satisfied even with a small amount of soy sauce.
Flounder Kombu-Jime (Kelp-cured Flounder)
Ingredients for 2 servings
160g flounder sashimi
2 sheets of kombu (kelp)
A little sake
A little salt
Instructions
Lightly wipe the surface of the kombu with a paper towel dampened with sake.
Sprinkle a little salt over the flounder, let it sit for about 10 minutes, and wipe off the moisture.
Sandwich the flounder between sheets of kombu (kelp) and wrap it in plastic wrap before placing it in the refrigerator.
If sliced thinly, let it sit for about 3 to 4 hours to allow the umami of the kombu to infuse.
When ready to eat, remove the kombu and arrange the fish on a plate.
Nutritional estimate per serving
Energy: approx. 80kcal
Protein: approx. 16.0g
Fat: approx. 1.6g
Salt equivalent: approx. 0.5g
Kombu-jime looks like it took a lot of effort, but the process itself is very simple.
If you prepare it at night, it makes for an easy dish to serve at the table the next day.
Flounder Carpaccio with Plum and Shiso
Ingredients (1 serving)
Flounder sashimi: 80g
Shiso leaves: 2
Pickled plum (umeboshi): 1/2 piece
1 teaspoon olive oil
1 teaspoon lemon juice
1/2 teaspoon soy sauce
Instructions
Remove the pits from the pickled plums and mince them with a knife.
Mix the plum, olive oil, lemon juice, and soy sauce to make the sauce.
Arrange the flounder on a plate, sprinkle with shiso leaves, and drizzle with the sauce.
Nutritional estimate per serving
Energy: approx. 130 kcal
Protein: approx. 16.3g
Fat: approx. 6.3g
Salt equivalent: approx. 1.2g
The acidity of the plum and lemon makes this dish easy to eat even during the humid season.
Adding a small amount of olive oil makes it more satisfying.🍋
Flounder steamed in sake
Ingredients for 1 serving
Flounder fillet 100g
Long onion 1/3 stalk
Shimeji mushrooms 50g
Sake 1 tbsp
Soy sauce 1 tsp
Ginger a small amount
Instructions
Slice the long onion diagonally and separate the shimeji mushrooms.
Place the long onion, shimeji mushrooms, and flounder on a heat-resistant plate.
Sprinkle with sake, top with ginger, and cover loosely with plastic wrap.
Heat in the microwave, and once cooked through, drizzle with soy sauce.
Nutritional estimate per serving
Energy approx. 135kcal
Protein approx. 22.0g
Fat approx. 2.3g
Salt equivalent approx. 1.0g
Since it can be made in the microwave, it is convenient for dinner on busy days.
Because you can consume fish and mushrooms together, it becomes a dish that is easy to feel satisfied with even if it is light.
When storing, the basic rule is to eat it on the day you purchase it.
Freshness is especially important for sashimi-grade fish, so store it in the chilled compartment of the refrigerator and eat it as soon as possible.
When storing fillets, wipe off the surface moisture with a paper towel, wrap them in plastic wrap, and then place them in a storage bag.
If you are not going to use it right away, freezing is also convenient.
When freezing, wrap each piece individually in plastic wrap, place them in a storage bag, and remove the air.
When using, thawing slowly in the refrigerator will prevent the flesh from falling apart.
A Short Column🌿
Flounder is a fish that looks a bit elegant just by serving it on the table.
However, from a nutritional perspective, it is also a practical ingredient you can rely on for days when you want to get plenty of protein.
Especially on busy days,
"Simple, but properly put together"
Knowing ingredients like these makes meal preparation much easier.
In June, enjoy it fresh as sashimi.
On days when you have a little more time, prepare it carefully as kombu-jime.
Please enjoy the translucent sweetness of flounder as a seasonal treat.🐟✨
You can maintain a healthy diet without overexerting yourself.
I will continue to share nutritious meals for busy women using seasonal ingredients.
Please follow along if you'd like, and use these tips for your daily meal preparation.🌸