「白身魚と野菜のあんかけ」は、淡白な白身魚をふんわり焼き、野菜たっぷりのやさしい餡をかけた一品。
とろみがあるので高齢者にも食べやすく、味に変化を加えれば、酒のおつまみにも向きます。
白身魚は消化がよく良質なたんぱく質を補え、にんじんやきのこでビタミン・食物繊維も摂取。
油控えめで塩分も調整しやすく、家庭で安心して作れる体にやさしいおかずです。
Pan-Seared White Fish with Vegetable Ankake Sauce
White Fish with Vegetable Ankake Sauce features lightly seasoned white fish gently pan-seared until tender,
then topped with a generous amount of softly thickened vegetable sauce.
The smooth, glossy sauce makes the dish easy to swallow and especially suitable for older adults,
while small flavor adjustments can turn it into an excellent appetizer to enjoy with drinks.
White fish such as cod, flounder, or sea bass is easy to digest and provides high-quality protein. Carrots and mushrooms add vitamins and dietary fiber,
creating a well-balanced dish that is both nourishing and comforting.
With minimal oil and adjustable seasoning, this is a gentle, health-conscious home dish that can be prepared with confidence.
【材料】
白身魚（鱈・カレイ・スズキなど） 2切れ
塩 ごく少々（下味用）
片栗粉 適量
サラダ油 小さじ1
にんじん 1/4本（細切り）
ピーマン 1個（細切り）
玉ねぎ 1/4個（薄切り）
しめじ又は舞茸 1/2パック（小房に分ける）
【野菜あんの調味料】
水 150ml
白出汁 小さじ1/2
醤油 小さじ1
みりん 小さじ1
酒 小さじ1
砂糖 小さじ1
水溶き片栗粉 片栗粉小さじ1＋水小さじ2
【作り方】
魚に軽く塩をふって5分おき、水分を拭いて片栗粉を薄くまぶす
フライパンに油小さじ1を熱し、魚を中火で両面焼く（片面2〜3分ずつ）
※高齢者向けに柔らかくしたい場合、軽く蒸すのも◎
別の鍋かフライパンでにんじん→玉ねぎ→ピーマン→きのこの順に炒める
全体がしんなりしたら調味料（水〜砂糖まで）を加えて一煮立ちさせる
水溶き片栗粉を加えて混ぜ、とろみが出たら火を止める
器に魚を盛り、上から熱々のあんをたっぷりかけて完成
お好みですだちやゆずを絞ると香りが良くなります
※晩酌アレンジ
あんをポン酢＋バターで仕上げるとお酒にぴったり
七味や黒こしょうを軽くふっても◎
※高齢者向けのやわらか調整
魚は蒸すか、少し煮てやわらかく
野菜は細かめ・よく煮て、あんを多めにして飲み込みやすくします
Ingredients
White fish (cod, flounder, sea bass, etc.): 2 fillets
Salt: a pinch (for seasoning)
Potato starch (or cornstarch): as needed
Vegetable oil: 1 tsp
Carrot: 1/4, julienned
Green pepper: 1, thinly sliced
Onion: 1/4, thinly sliced
Shimeji or maitake mushrooms: 1/2 pack, separated into small clusters
Vegetable Ankake Sauce
Water: 150 ml
White dashi: 1/2 tsp
Soy sauce: 1 tsp
Mirin: 1 tsp
Sake: 1 tsp
Sugar: 1 tsp
Slurry:
Potato starch: 1 tsp
Water: 2 tsp
Instructions
Lightly season the fish with salt and let rest for 5 minutes. Pat dry and lightly coat with potato starch.
Heat the oil in a frying pan over medium heat and cook the fish for 2–3 minutes per side, until lightly golden.
For a softer texture suitable for seniors, lightly steaming the fish is also recommended.
In a separate pan, sauté the vegetables in this order: carrot → onion → green pepper → mushrooms.
Once softened, add the sauce ingredients (from water to sugar) and bring to a gentle boil.
Stir in the starch slurry and mix until the sauce thickens, then remove from heat.
Place the fish on a serving plate and generously spoon the hot ankake sauce over the top.
Squeeze sudachi or yuzu juice over the dish if desired for a fresh aroma.
Serving Variations
For an appetizer with drinks:
Finish the sauce with ponzu and a small amount of butter. A light sprinkle of shichimi chili pepper or black pepper works well.
For older adults:
Steam or gently simmer the fish until very tender. Cut vegetables smaller, cook them thoroughly, and use extra sauce to make the dish easier to swallow.
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