について Seafood Curry (Japanese)
Japanese curry with shrimp, squid, and scallops over rice
How to Make Seafood Curry (Japanese) (Traditional & Healthy Version)
Seafood Curry (Japanese), or 'Kaisen Kare', is a beloved dish in Japan, blending the rich umami of fresh seafood with the mellow, comforting flavors of Japanese curry. This dish emerged in the early 20th century as curry was adapted from its original introduction into Japanese cuisine, evolving to suit the Japanese palate with a milder, stew-like consistency. Today, Kaisen Kare is especially popular in coastal regions where seasonal seafood is abundant, making it a showcase of the best local catches. Japanese Seafood Curry offers a harmonious balance of flavors: the natural sweetness of vegetables, the depth of dashi, and the aromatic spices of curry roux. The dish is usually served over steaming white rice, making it a satisfying yet health-conscious choice. With vibrant presentation and a focus on fresh, seasonal ingredients, this curry is both nourishing and visually appealing. Ideal for family dinners or special occasions, Seafood Curry embodies the Japanese respect for umami and seasonal harmony, making it a delicious and unique addition to any meal plan.
材料(1 medium bowl with rice (approx. 350g per serving)分)
- 100g Shrimp (ebi, peeled and deveined)
- 80g Scallops (hotate, cleaned)
- 80g White fish fillet (suzuki or tai, cut into chunks)
- 1 small Onion (finely sliced)
- 1/2 medium Carrot (thinly sliced)
- 1 small Potato (peeled, diced)
- 1/4 block (about 40g) Japanese curry roux (kare-roux, low sodium if available)
- 350ml Dashi stock (kombu and katsuobushi-based)
- 1 tsp Soy sauce (shoyu, low sodium)
- 1 tsp Olive oil (for sautéing)
- 1 tsp Fresh ginger (grated) - オプション
- 2 tbsp Green peas (optional, for color and nutrition) - オプション
- 2 small bowls Steamed Japanese rice (gohan, for serving)
作り方
- 1
Prepare all seafood: rinse shrimp, scallops, and white fish. Pat dry and set aside.
5 minutes
Use the freshest seasonal seafood for optimal umami.
- 2
Heat olive oil in a large saucepan over medium heat. Add onions and sauté until translucent.
3 minutes
Sauté onions slowly to release natural sweetness.
- 3
Add carrots, potatoes, and ginger (if using). Stir-fry for 2 minutes.
2 minutes
Cut vegetables evenly for uniform cooking.
- 4
Pour in dashi stock. Bring to a gentle simmer, cover, and cook until vegetables are tender (about 7 minutes).
7 minutes
Do not over-boil to preserve flavors and nutrients.
この料理が健康的な理由
Seafood Curry (Japanese) is a balanced, nourishing meal that combines lean seafood proteins, a variety of vegetables, and a modest amount of healthy fats. Its nutrient-dense profile makes it ideal for maintaining energy, supporting heart health, and promoting overall wellness. By focusing on seasonal, minimally processed ingredients and a lighter curry roux, this recipe is a wholesome choice for those seeking authentic Japanese flavors without excess calories or additives.
Japanese Seafood Curry is rich in high-quality protein from shrimp, scallops, and white fish, supporting muscle repair and satiety. The inclusion of onions, carrots, and potatoes provides dietary fiber, vitamins A and C, and essential minerals like potassium. Using dashi as a base enhances umami without excess salt, while low-sodium soy sauce and curry roux keep sodium in check. Olive oil offers heart-healthy fats, and green peas add plant-based protein and micronutrients. This dish is naturally low in saturated fat and can be further adapted for specific dietary needs.
プロのヒント
- 💡Tip 1: For extra umami, add a small piece of kombu to the dashi stock.
- 💡Tip 2: Use a Japanese mandoline for even, thin vegetable slices.
- 💡Tip 3: Garnish with freshly chopped mitsuba or parsley for a vibrant finish.
保存と提供
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently over low heat, adding a splash of dashi or water to maintain sauce consistency. Avoid freezing as seafood texture may change.
最適な提供方法: Lunch
栄養成分
| 栄養素 | 100gあたり |
|---|---|
| エネルギー | 160.0 kcal |
| タンパク質 | 12.0 g |
| 炭水化物 | 22.0 g |
| 総脂質 | 4.0 g |
| 食物繊維 | 2.0 g |
