High Protein Unagi Don

Elevate your weeknight dinner with this High Protein Unagi Don, a nutrient-packed twist on the classic Japanese favorite. Featuring tender, caramelized unagi glazed with a homemade teriyaki-style sauce, this dish is enhanced with fluffy egg whites for an extra protein boost. A bed of hot, steamed white rice serves as the base, topped with vibrant blanched spinach, julienned carrots, and garnished with toasted sesame seeds and sliced green onions for a stunning finish. Perfect for health-conscious foodies, this balanced unagi bowl combines rich, umami flavors with wholesome ingredients to create a satisfying, restaurant-quality meal in just 35 minutes. Whether you're meal prepping or enjoying a cozy dinner, this high-protein recipe delivers flavor and nutrition in every bite!

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 2

Ingredients

• 2 pieces Unagi (freshwater eel, filleted)
• 4 tablespoons Soy sauce (low sodium)
• 4 tablespoons Mirin
• 2 tablespoons Sugar
• 2 cups Cooked white rice (hot)
• 4 large Egg whites (for additional protein)
• 1 cup Spinach (blanched and squeezed dry)
• 1 medium Carrot (julienned, steamed or blanched)
• 2 stalks Green onions (sliced, for garnish)
• 1 teaspoon Sesame seeds (toasted, for garnish)

Directions

Step 1

In a small saucepan, combine the soy sauce, mirin, and sugar to make the unagi sauce. Heat over medium-low heat, stirring occasionally, until the sugar dissolves and the sauce slightly thickens. This will take about 5-7 minutes. Remove from heat and set aside.

Step 2

While the sauce is simmering, lightly whisk the egg whites and cook them in a non-stick skillet over medium-low heat. Stir continuously to create soft, scrambled egg whites for added protein. Once cooked, set aside.

Step 3

Preheat your broiler or grill to medium-high. Place the unagi fillets on a lined baking sheet (if using a broiler) or grill. Brush one side of the fillets generously with the prepared unagi sauce.

Step 4

Broil or grill the unagi for about 4-6 minutes, then flip and brush the other side with sauce. Continue cooking for an additional 4-6 minutes, or until the unagi is charred and caramelized on the surface.

Step 5

Meanwhile, prepare two serving bowls by dividing the cooked rice equally between them. Top each bowl of rice with half of the scrambled egg whites for an extra protein boost.

Step 6

Arrange the grilled unagi fillets on top of the rice and eggs. Drizzle any leftover unagi sauce over the top.

Step 7

Add blanched spinach and julienned carrots to each bowl as side vegetables for a well-rounded meal.

Step 8

Garnish each bowl with sliced green onions and toasted sesame seeds for flavor and presentation.

Step 9

Serve the High Protein Unagi Don immediately and enjoy this nutrient-rich Japanese delicacy!

Nutrition Facts

Serving size	1294.4 grams (1294.4g)

Amount per serving	% Daily Value*
Calories	1505

Total Fat 28.00g	36%
Saturated Fat 5.80g	29%
Polyunsaturated Fat 0.00g
Cholesterol 252mg	84%
Sodium 2655mg	115%
Total Carbohydrate 222.60g	81%
Dietary Fiber 13.60g	49%
Total Sugars 63.80g
Protein 81.60g	163%

Vitamin D 1584IU	7920%
Calcium 446mg	34%
Iron 16mg	89%
Potassium 2558mg	54%

*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: 17.2%

Protein: 22.2%

Carbs: 60.6%