When I was in Japan in 2012, katsu, or crispy something was everywhere. It’s so easy to find and it’s so delicious too. Usually eaten with a dipping sauce like soy sauce, it’s equally as delicious plain too.
Today I wanted to prepare a snack which is nutritious and high in protein, but not almonds or protein shake, and at the same time delicious. Here’s my version of salmon katsu, or crispy salmon, done the Asian Meal Prep way. Enjoy!
Snack Prep: Healthy Japanese Styled Salmon Katsu (Crispy Salmon!)
Serves – 6
Time needed – 30 mins
Cost – Approximately $1.60 per serve
Here’s what you need:
- 280g salmon fillets (with skin or without is up to you!)
- Pepper
- 1 tsbp crushed garlic
- 1 egg
- 2/3 cup panko
- 1/4 cup wholegrain flour
- 1 tbsp extra virgin olive oil
- 1 tsp dill
Here’s how you do it:
- Cut salmon fillet into 3cm cubes. I left the skin on for this one.
- Heat a non-stick skillet and cook panko, dill and olive oil until golden brown.
- Coat salmon with egg, flour and panko crumbs.
- Cook in a preheated oven at 200°C for 20-25 mins.
- Serve immediately. If having it for meal prep, store in ziploc bags!
How much this costs:
*Keep in mind that this numbers are a rough guide. It depends on where you buy it and when. At the end of the day it’s possible to eat healthy without breaking the bank. Also, ~ denotes the items that should already be in your pantry for a long time or it’s a very small amount.
- 280g salmon fillets – $7.40
- Pepper – ~
- 1 tsbp crushed garlic – $0.20
- 1 egg – $0.15
- 2/3 cup panko – $0.80
- 1/4 cup wholegrain flour – $0.50
- 1/2 tbsp extra virgin olive oil – $0.30
- 1 tsp dill – $0.30
Total price = ~ $9.65
Price per serve = ~ $1.60
How much calories and macros:
For approximately 2 pieces of salmon katsu
Calories: 110, Protein: 11g, Carbohydrates: 8g, Fats: 4g
This recipe is inspired by Namiko Chen from JustOneCookbook.com. Thanks Namiko!
