について Unadon
Grilled eel glazed with sweet tare sauce over rice
How to Make Unadon (Traditional & Healthy Version)
Unadon, or Unagi Donburi, is a classic Japanese rice bowl featuring tender, grilled freshwater eel glazed with a sweet-savory tare sauce. This dish originated during the Edo period and has become a beloved specialty across Japan, renowned for its delicate balance of umami, sweetness, and smoky depth. Unadon is especially popular during summer, as eel (unagi) is believed to provide stamina and vitality in the hot months. The dish showcases the Japanese philosophy of shun (seasonality), highlighting the freshest eel, premium Koshihikari rice, and aromatic sanshō pepper for garnish. Served in a lacquered bowl, Unadon is both a feast for the senses and a celebration of Japanese culinary artistry. Its beautiful presentation and harmonious flavors make it not only a restaurant staple but also a comforting home meal. With this healthy adaptation, you can enjoy the authentic taste of Japan while being mindful of nutrition, making it an excellent choice for family meals or special occasions.
材料(1 donburi bowl (about 250g cooked rice with 100g grilled unagi and sauce)分)
- 200g Unagi (freshwater eel fillets) (preferably farmed Japanese eel)
- 1.5 cups Japanese short-grain rice (Koshihikari or similar)
- 3 tablespoons Soy sauce (shoyu)
- 2 tablespoons Mirin
- 1 tablespoon Sake
- 1 tablespoon Sugar (use less for lighter sauce)
- to taste Sanshō pepper (Japanese pepper for garnish) - オプション
- 1 stalk Spring onion (finely sliced, for garnish) - オプション
- 1 sheet Nori (seaweed) (cut into strips for garnish) - オプション
作り方
- 1
Rinse the Japanese short-grain rice until the water runs clear, then soak for 30 minutes. Cook rice in a rice cooker or pot until fluffy.
15 minutes
Soaking rice ensures even cooking and the signature donburi texture.
- 2
In a small saucepan, combine soy sauce, mirin, sake, and sugar. Bring to a gentle boil and simmer until slightly thickened, about 5 minutes.
5 minutes
Stir constantly to prevent burning and achieve a glossy tare sauce.
- 3
Preheat a broiler or grill. Brush unagi fillets with a thin layer of tare sauce.
2 minutes
Brushing before grilling locks in flavor and moisture.
- 4
Grill the unagi skin-side down for 4-5 minutes, basting with tare sauce until caramelized. Flip and grill for another 2-3 minutes.
8 minutes
Watch carefully—unagi cooks quickly and should be just tender.
この料理が健康的な理由
This healthy Unadon recipe uses less sugar and controlled amounts of tare sauce, reducing the total calorie and sodium content without sacrificing authentic Japanese flavor. Grilling the unagi instead of deep-frying keeps fat low, while the inclusion of fresh garnishes adds micronutrients and antioxidants. It’s a balanced meal with lean protein, healthy fats, and slow-digesting carbs, making it suitable for mindful eaters.
Unadon is rich in high-quality protein and omega-3 fatty acids from unagi, supporting heart health and muscle maintenance. The use of Japanese rice provides complex carbohydrates for sustained energy, while the tare sauce, made with soy sauce and mirin, supplies umami depth with minimal fat. Eel is also a source of vitamins A, E, and B12, as well as essential minerals like calcium and potassium. Choosing farmed or responsibly sourced unagi ensures sustainability and reduces mercury exposure.
プロのヒント
- 💡Tip 1: Use freshly cooked, slightly firm rice for best donburi texture.
- 💡Tip 2: Grill unagi over charcoal for traditional smoky flavor.
- 💡Tip 3: Prepare tare sauce ahead and store in the fridge for quick assembly.
保存と提供
Unadon is best enjoyed fresh. If needed, store leftovers in an airtight container in the refrigerator for up to one day. Reheat gently in a microwave or steamer, adding a splash of tare sauce to prevent drying.
最適な提供方法: Lunch
栄養成分
| 栄養素 | 100gあたり |
|---|---|
| エネルギー | 200.0 kcal |
| タンパク質 | 14.0 g |
| 炭水化物 | 20.0 g |
| 総脂質 | 8.0 g |
| 食物繊維 | 0.0 g |
