Heart-Healthy Unagi Don

Discover a wholesome twist on a beloved Japanese classic with this Heart-Healthy Unagi Don recipe. Featuring tender grilled unagi atop a base of nutty brown rice, this nutritious meal is infused with a flavorful, reduced-sodium sauce made from mirin, soy sauce, honey, and fresh aromatics like ginger and garlic. Garnished with toasted sesame seeds, green onions, and strips of nori, this dish offers a burst of umami while prioritizing heart-friendly ingredients. Optional avocado slices add creamy texture and a dose of healthy fats, making this dish as balanced as it is satisfying. Perfect for health-conscious foodies, this quick and easy recipe is your go-to for guilt-free indulgence.

Nutriscore Rating: 73/100

Prep Time:10 mins

Cook Time:40 mins

Total Time:50 mins

Servings: 2

Ingredients

• 1 cup Brown rice
• 2 cups Water
• 4 ounces Grilled unagi (freshwater eel, prepared or precooked, skinless)
• 2 tablespoons Low-sodium soy sauce
• 1 tablespoon Mirin (Japanese sweet rice wine, reduced sugar if available)
• 1 teaspoon Honey
• 1 teaspoon Rice vinegar
• 1 teaspoon Grated ginger
• 1 clove Garlic (finely minced)
• 1 teaspoon Sesame seeds (toasted)
• 2 tablespoons Green onion (thinly sliced)
• 1 sheet Nori (seaweed, cut into thin strips)
• 0.5 medium Avocado (optional, sliced for serving)

Directions

Step 1

Rinse the brown rice well under cold water until the water runs clear, then combine it with 2 cups of water in a medium pot. Bring to a boil, then reduce the heat to low, cover, and cook for about 35-40 minutes, or until the water is absorbed and the rice is tender. Remove from heat and let it sit for 10 minutes before fluffing with a fork.

Step 2

While the rice is cooking, prepare the sauce by combining low-sodium soy sauce, mirin, honey, rice vinegar, grated ginger, and minced garlic in a small saucepan over medium heat. Simmer for 3-5 minutes, stirring occasionally, until the sauce slightly thickens. Remove from heat and set aside.

Step 3

If using precooked grilled unagi, heat it in the oven or on a grill to warm through, following package instructions. If preparing fresh unagi, grill the fillet on medium heat for 3-4 minutes per side, brushing lightly with the sauce during the last minute of cooking.

Step 4

To assemble the bowl, divide the cooked brown rice evenly between two serving bowls. Gently place the grilled unagi on top of the rice.

Step 5

Drizzle the prepared low-sodium sauce over the unagi and rice. Sprinkle toasted sesame seeds, sliced green onions, and thin strips of nori over the dish for garnish.

Step 6

Optionally, add sliced avocado on the side for an extra boost of heart-healthy fats.

Step 7

Serve immediately and enjoy this nutritious, heart-friendly take on Unagi Don.

Nutrition Facts

Serving size	966.3 grams (966.3g)

Amount per serving	% Daily Value*
Calories	701

Total Fat 32.00g	41%
Saturated Fat 5.50g	28%
Polyunsaturated Fat 0.00g
Cholesterol 143mg	48%
Sodium 1111mg	48%
Total Carbohydrate 72.30g	26%
Dietary Fiber 11.20g	40%
Total Sugars 11.20g
Protein 34.10g	68%

Vitamin D 898IU	4491%
Calcium 132mg	10%
Iron 4mg	21%
Potassium 981mg	21%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 40.4%

Protein: 19.1%

Carbs: 40.5%