について Agedashi Tofu
Lightly fried tofu in warm dashi broth with grated daikon
How to Make Agedashi Tofu (Traditional & Healthy Version)
Agedashi Tofu is a beloved Japanese dinner dish featuring silky tofu lightly dusted with potato starch and gently fried until golden. It is served in a fragrant dashi broth, offering a harmonious blend of umami, subtle sweetness, and delicate textures. Originating from Izakaya (Japanese pubs), Agedashi Tofu is a staple that highlights the beauty of simplicity and seasonal ingredients, often garnished with grated daikon, negi (green onions), and katsuobushi (bonito flakes) for an elegant presentation. This dish embodies the essence of Japanese cuisine by focusing on balance and freshness, making it a popular choice for those seeking a health-conscious, vegetarian-friendly meal. The use of tofu (豆腐) as the main ingredient delivers plant-based protein and nutrients, while the dashi broth, made from kombu and shiitake, infuses the dish with deep umami flavor. Agedashi Tofu is perfect for dinner, offering a comforting yet light meal that honors Japanese culinary tradition and seasonal produce.
材料(1 medium tofu block per person分)
- 400g Silken tofu (絹ごし豆腐) (firm silken preferred)
- 1/4 cup Potato starch (片栗粉) (for coating)
- 5cm piece Kombu (昆布) (for dashi stock)
- 2 pieces Dried shiitake mushroom (干し椎茸) (for dashi stock)
- 2 tbsp Soy sauce (醤油) (low sodium preferred)
- 1 tbsp Mirin (みりん) (for broth)
- 2 tbsp Grated daikon (大根おろし) (for garnish)
- 2 tbsp Negi (Japanese green onion) (finely sliced)
- 2 tbsp Vegetable oil (for shallow frying)
- 1/2 tsp Shichimi togarashi (optional spicy garnish) - オプション
作り方
- 1
Prepare the dashi broth by soaking kombu and dried shiitake mushrooms in 400ml water for at least 15 minutes. Then bring to a gentle simmer, remove kombu, and let mushrooms steep.
10 minutes
Don’t boil kombu to keep the broth clear and smooth.
- 2
Add soy sauce and mirin to the dashi broth. Simmer gently for another 5 minutes, then strain to remove mushroom pieces.
5 minutes
Taste and adjust flavor with a dash of salt if needed.
- 3
Cut silken tofu into 4 equal cubes. Pat dry gently with paper towels to remove excess moisture.
3 minutes
Be gentle to avoid breaking the tofu.
- 4
Coat each tofu cube evenly with potato starch, shaking off excess.
2 minutes
Ensure an even coating for a crisp texture.
この料理が健康的な理由
This dish is a healthy choice because it uses nutrient-dense ingredients like tofu, kombu, and shiitake mushrooms for sustained energy and immune support. Tofu is low in calories yet filling, helping with weight management. The broth is light, avoiding heavy fats, and the shallow frying technique keeps the dish crisp without excessive oil. Seasonal garnishes add vitamins and promote digestive wellness.
Agedashi Tofu is rich in plant-based protein from tofu, a complete protein source containing essential amino acids. Kombu and shiitake mushrooms contribute iodine, fiber, and minerals, while daikon and negi add antioxidants and vitamin C. The dish is low in saturated fat and can be made with minimal oil, supporting heart health and digestion. Mirin and soy sauce add flavor without excess calories, making this a nutritious option for vegetarians.
プロのヒント
- 💡Tip 1: Use firm silken tofu for easier handling and better texture.
- 💡Tip 2: Prepare garnishes in advance for quick assembly and optimal freshness.
- 💡Tip 3: Make dashi broth ahead and refrigerate for up to 3 days to save prep time.
保存と提供
Best enjoyed fresh, but leftovers can be stored in an airtight container in the refrigerator for up to 2 days. Reheat gently in the microwave; avoid pouring the broth until ready to serve to maintain crispiness.
最適な提供方法: Dinner
栄養成分
| 栄養素 | 100gあたり |
|---|---|
| エネルギー | 120.0 kcal |
| タンパク質 | 8.0 g |
| 炭水化物 | 8.0 g |
| 総脂質 | 6.0 g |
| 食物繊維 | 1.0 g |
