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Swordfish with Vegetable Ankake Sauce

picture of Swordfish with Vegetable Ankake Sauce

Cooking time about 20min
Salt 2.7 g
Calories per serving(Kcal) Conventional recipe 308 ⇒ Diet Recipe 235

ingredients(2 to 4 servings)

swordfish 2 pieces(200 g)
pepper some
salt 1/6 tsp
starch some
onions 100 g
blanched red and yellow Bell Peppers 40 g
fresh shiitake mushrooms 2
oil 1 tsp
chicken stock 80 cc
ketchup 1 tbsp
salt some
soy sauce 1 tbsp
sake 1/3 tbsp
sugar 1 1/3 tbsp
vinegar 1 tsp
starch 1/2 tbsp
water 1 1/2 tbsp


  1. Cut swordfish into bite-size slices. Salt and pepper and set aside for 5 min.
  2. Pat(1)dry and dredge lightly with starch.
  3. Put(2)in pot full of boiling water. After it floats to the surface, wait 1 min, and take it out onto a strainer.
  4. Heat oil and stir-fry(A), and add(B). When it comes to a boil, add(C), stirring constantly to avoid getting lumpy, until it comes to a boil again.
  5. Place(3)on plates and spoon(4)over.

Helpful Hints

  • In the traditional recipe, the fish is deep-fried before the sauce is poured, but to reduce the amount of oil, here it was dredged with starch and boiled instead.
  • By dredging with starch and boiling instead of deepfrying, the amount of oil used has been reduced to 1/5.

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