Niboshi, Iriko / Dried Sardine
Dried small fish packed with umami. Used to make dashi broth, and delicious as a snack
What is niboshi or iriko?
Niboshi, iriko / dried sardine (煮干し、いりこ in Japanese) are small fish that have been boiled then dried. Most niboshi or iriko are made from Japanese anchovy, and they are a standard ingredient in miso soup stock. The smaller ones can be eaten as is for a nice snack. They are called “niboshi” in the Kanto region, and “iriko” in the Kansai region, but they are still the same thing.
Nutrition facts
Niboshi or iriko are rich in protein, calcium, and vitamin D, which help to strengthen bones and teeth, making them suitable for growing children and those concerned about bone density. They are also rich in iron, which helps build blood. Niboshi is known to be packed with zinc, which is essential for cell repair and improving immunity. The EPA and DHA contained in niboshi contribute to supporting cognitive function, preventing blood clots, and maintaining eye health.
By eating niboshi whole, you can effectively consume calcium, vitamins, and iron without missing out on any of the fish's essential nutrients.
However, since niboshi are boiled in salt water and then dried, they contain a lot of salt, so it is best to consume consciously. On the other hand, "tazukuri" is made by drying sardines without boiling them in salt water in different from niboshi, so it contains less salt than niboshi.
Storage to prevent food loss
Store in a spot with low humidity to prevent mold. In general, niboshi/iriko are sold in stores in an airtight container. Make sure you store them in an airtight container after opening to prevent humidity in the refrigerator or freezer.
Trivia
Japanese anchovies that are from 2.5-10 cm in size are niboshi/riko. They are sold in stores as different products depending on the size, and the soup stocks made from them will vary in flavor or strength as a result.
Caution
To get the most out of the protein and calcium in niboshi/iriko, simply eat them whole as a snack. Also, when making a dashi stock, make sure to remove the head and guts first. This will help to alleviate the bitterness.
Cooking Basics
Ingredients (for 800 ml / 27 fl. oz. of dashi)
- Dried sardines
- 30 - 40 g (1 - 1.4 oz.)
- Water
- 100 ml (33.8 fl. oz.)
Directions
Remove heads from the dried sardines and split the bodies into two halves to remove the innards. Place the dried sardines into water and allow to soak overnight, or for at least 30 minutes if you need to save time, then heat over medium heat. When scum begins to form on the surface, simmer for about 5 minutes while skimming off the scum. Place a dampened paper towel over an all-purpose strainer and strain the dashi.
