Recipes · Japanese · Side Dishes
Ochazuke (Tea over Rice)
One serving has 305 kcal and 12 g protein, and at least a fifth of a woman's daily need of manganese (74%), selenium (48%), cobalamin (41%), thiamin (34%), niacin (33%) and copper (32%). Ready in 10 minutes.
- Preparation: 5 min
- Cooking: 5 min
- Makes: 1 serving (437 g)
- Difficulty: Easy
- Diets: Pescatarian, Gluten-free, Dairy-free
- Contains: fish
Ingredients
- 200 g Rice, white, long-grain, cooked
- 200 g Green tea, brewed
- 30 g Smoked salmon
- 2 g Seaweed, dried
- 5 g Scallions, raw
- 0.3 g Salt
Method
- Brew the green tea hot and keep it warm.
- Flake the smoked salmon into small pieces and tear or shred the dried seaweed.
- Warm the cooked rice through and place it in a bowl.
- Scatter the salmon, seaweed, scallion and a pinch of salt over the rice.
- Pour the hot green tea over the top just before eating, so the rice stays slightly firm in the middle.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 305 kcal | 14% |
| Carbohydrates | 57.8 g | |
| Water | 363 mL | |
| Fiber | 1 g | 4% |
| Protein | 12 g | 25% |
| Tryptophan | 0.12 g | |
| Threonine | 0.44 g | |
| Isoleucine | 0.49 g | |
| Leucine | 0.9 g | |
| Lysine | 0.7 g | |
| Methionine | 0.29 g | |
| Cystine | 0.17 g | |
| Phenylalanine | 0.51 g | |
| Tyrosine | 0.37 g | |
| Valine | 0.61 g | |
| Histidine | 0.29 g | |
| Fat | 1.9 g | |
| Monounsaturated | 0.79 g | |
| Polyunsaturated | 0.48 g | |
| Docosahexaenoic Acid (DHA) | 0.08 g | |
| Eicosapentaenoic Acid (EPA) | 0.06 g | |
| Omega-6 | 0.28 g | |
| Saturated | 0.46 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 6.9 mg | |
| Calcium | 34.4 mg | 3% |
| Copper | 0.29 mg | 32% |
| Iron | 3.3 mg | 18% |
| Magnesium | 42 mg | 14% |
| Manganese | 1.3 mg | 74% |
| Phosphorus | 139 mg | 20% |
| Potassium | 177 mg | 4% |
| Selenium | 26.6 µg | 48% |
| Sodium | 733 mg | |
| Zinc | 1.2 mg | 15% |
| Thiamin (vitamin B1) | 0.37 mg | 34% |
| Riboflavin (vitamin B2) | 0.22 mg | 20% |
| Niacin (vitamin B3) | 4.6 mg | 33% |
| Pantothenic acid (vitamin B5) | 1 mg | 21% |
| Pyridoxine (vitamin B6) | 0.29 mg | 22% |
| Folate (vitamin B9) | 127 µg | 32% |
| Cobalamin (vitamin B12) | 0.98 µg | 41% |
| Choline | 5.8 mg | 1% |
| Vitamin A | 10.6 µg | 2% |
| Vitamin C | 1 mg | 1% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.21 mg | 1% |
| Vitamin K | 10.8 µg | 12% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.5 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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