Healthy Tofu & Shirasu Salad with Refreshing Japanese Herbs

Tofu & Shirasu “Yakumi” Salad

A Refreshing Japanese Power-Salad

If you are looking for a dish that is low-calorie, high-protein, and bursting with authentic Japanese flavors, this Tofu and Shirasu salad is the perfect choice. This recipe is even served in Japanese hospitals for its incredible nutritional balance!

The secret lies in the Yakumi—aromatic Japanese herbs like Ooba (Green Shiso) and Myouga (Japanese Ginger). These aren’t just garnishes; they provide a “deep flavor” and a refreshing scent that elevates the creamy tofu and salty whitebait (shirasu). Finished with a zingy Ponzu and toasted sesame dressing, it’s a healthy dish that doesn’t sacrifice taste.

📋 Nutrition Facts (Per Serving); Tofu & Shirasu Salad

Calories	Protein	Fat	Carbs	Salt
79.5 kcal	6.3g	4.5g	3.6g	0.9g

🛒 Ingredients (Serves 2); Tofu & Shirasu Salad

Soft Tofu: 160g (Silken tofu works best for a smooth texture)
Green Shiso Leaves (Ooba): 6g (approx. 6–8 leaves)
Japanese Ginger (Myouga): 10g (approx. 1 bulb)
Tomato: 25g
Whitebait (Shirasu): 10g
Ground White Sesame Seeds: 2g
Sesame Oil: 2g
Ponzu Sauce: 15g (A citrus-based soy sauce)

👨‍🍳 Tofu & Shirasu Salad Cooking Instructions

Prep the Tofu: Gently pat the tofu dry and cut it into bite-sized cubes or slices.
Slice the Aromatics: Finely shred the green shiso leaves and Japanese ginger into thin strips.
Dice the Tomato: Cut the tomato into small, colorful cubes.
Assemble: Arrange the tofu on a plate. Top it generously with the shiso, ginger, tomato, and whitebait.
The Topping: Sprinkle the ground sesame seeds over the top for a nutty aroma.
The Dressing: Whisk the sesame oil and ponzu together. Pour the dressing over the salad right before serving to keep the herbs fresh and crisp.

💡 What is Shirasu (Whitebait)?

You might be wondering about the small white fish on top of this salad! Shirasu, or whitebait, are tiny, young sardines (or anchovies). In Japan, they are a beloved staple for several reasons:

Nutritional Powerhouse: Because you eat the whole fish—including the bones—they are an incredible source of calcium, Vitamin D, and high-quality protein.
The Flavor: They have a delicate, slightly salty “ocean” flavor that pairs perfectly with the mild taste of tofu.
The Texture: When boiled (Kama-age Shirasu), they have a soft, fluffy texture that melts in your mouth.

Pro Tip: If you can’t find Shirasu at your local Asian market, you can substitute it with small dried anchovies or even a bit of smoked salmon for a different, but delicious, protein boost!

✨ Why this works:

In Japan, we use Yakumi (meaning “medicinal flavor”) to add complexity to simple dishes. The combination of the cooling tofu and the punchy, citrusy ponzu makes this a favorite during warm weather or as a light side dish that aids digestion.

📖Related Link: Read the Japanese version of this article here! [Healthy Tofu & Shirasu Salad with Refreshing Japanese Herbs]　　

naokoan

Hi, I’m Naoko! I am a licensed Registered Dietitian in Japan, currently working in a hospital setting. My daily mission is to provide nutritious, healing meals to patients, ensuring that every dish supports their health and brings a smile to their face. My recipes are more than just cooking guides—they are built on scientific nutritional balance and clinical experience. Why I provide ingredients in grams (g): You might notice that all my recipes use precise gram measurements. This is because, as a dietitian, I believe that accuracy is the key to true health management. Whether you are tracking calories, managing salt intake, or simply want to recreate the exact flavor of a professional hospital kitchen, these measurements ensure your success and well-being. My Specialty: I specialize in high-pressure cooking and oven recipes that save time without sacrificing nutrition. My goal is to introduce the world to “Real Japanese Home Cooking”—dishes that are simple, budget-friendly, and body-friendly. I’m thrilled to share the wisdom of Japanese nutrition with you. Let’s cook our way to a healthier life!