Mediterranean Diet Unagi Don

Discover a fusion of Japanese tradition and wholesome Mediterranean flavors with this Mediterranean Diet Unagi Don. This refined twist on the classic unagi donburi swaps traditional white rice for nutty, fiber-packed farro, making it both nutritious and satisfying. Perfectly grilled freshwater eel is glazed with a mouthwatering blend of extra-virgin olive oil, low-sodium soy sauce, honey, lemon juice, and garlic, creating a deliciously caramelized finish. Fresh cucumber slices, juicy cherry tomatoes, and a sprinkle of parsley and toasted sesame seeds add vibrant color and texture to the bowl. Ready in just 45 minutes, this Mediterranean-inspired unagi don is elegantly simple and packed with heart-healthy ingredients, perfect for a flavorful weeknight meal.

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 2

Ingredients

• 2 pieces Unagi (freshwater eel, filleted)
• 1 cup Farro
• 2 cups Water
• 3 tablespoons Extra-virgin olive oil
• 2 tablespoons Low-sodium soy sauce
• 1 tablespoon Honey
• 1 tablespoon Lemon juice
• 1 clove Garlic (minced)
• 1 small Cucumber (sliced thinly)
• 1 cup Cherry tomatoes (halved)
• 2 tablespoons Fresh parsley (chopped)
• 1 tablespoon Sesame seeds (toasted)
• 0.5 teaspoon Sea salt
• 0.25 teaspoon Ground black pepper

Directions

Step 1

Rinse the farro under cold water to remove any impurities. Combine farro and water in a medium saucepan, add a pinch of sea salt, and bring to a boil.

Step 2

Reduce heat to low, cover, and simmer for 25–30 minutes or until the farro is cooked and tender. Drain any excess water if needed, and set aside.

Step 3

Preheat a grill pan or skillet over medium heat. Lightly season the unagi fillets with sea salt and ground black pepper.

Step 4

In a small bowl, whisk together olive oil, soy sauce, honey, lemon juice, and minced garlic to create the glaze.

Step 5

Brush the unagi fillets generously with the olive oil glaze. Place the fillets skin-side down on the hot grill pan and cook for 4–5 minutes per side, basting occasionally with more glaze, until the eel is fully cooked and caramelized.

Step 6

To assemble, divide the cooked farro evenly between two bowls. Arrange sliced cucumber and cherry tomatoes around the edges.

Step 7

Gently place one grilled unagi fillet on top of each bowl of farro.

Step 8

Sprinkle chopped parsley and toasted sesame seeds over the top for garnish. Serve warm and enjoy!

Nutrition Facts

Serving size	1180.4 grams (1180.4g)

Amount per serving	% Daily Value*
Calories	1562

Total Fat 73.80g	95%
Saturated Fat 11.50g	57%
Polyunsaturated Fat 0.00g
Cholesterol 252mg	84%
Sodium 2296mg	100%
Total Carbohydrate 160.30g	58%
Dietary Fiber 22.20g	79%
Total Sugars 22.60g
Protein 67.90g	136%

Vitamin D 1584IU	7920%
Calcium 249mg	19%
Iron 8mg	44%
Potassium 1020mg	22%

*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: 42.1%

Protein: 17.2%

Carbs: 40.7%