ブリのソテー［1人分193cal］［座間達也先生］

soy sauce

🥗Healthier: low-sodium soy sauce

💰Cheaper: tamari

Low-sodium soy sauce reduces sodium intake.

fish fillet

🥗Healthier: tofu

💰Cheaper: canned fish

Tofu is a plant-based option, while canned fish can be more affordable.

Season both sides of the buri with salt and pepper, dust with flour, and heat olive oil in a frying pan to brown both sides, then set aside on a separate plate.

For the sauce, wipe excess fat from the frying pan, add olive oil and minced garlic, and heat until bubbling, then add anchovy and white wine.

Add olives, capers, oregano, almonds, and tomato to the mixture and simmer lightly, then return the buri to the pan to heat through.

Plate the dish and sprinkle with Italian parsley.

Cooking Techniques

Spice Level:

Allergens