Diet, weight loss and longevity with The Okinawa Diet

Featured Recipe

Oven-Grilled Scallop and Napa Cabbage Casserole Serves 8

Napa cabbage, or Chinese cabbage, is widely eaten all over Eastern Asia and quite a popular food item in Japan and Okinawa, especially during the winter season. The cold weather makes the crisp, fresh, nutritious leaves taste delicious. Often eaten in a dish called Nabe, or "pot dish", Japanese and Okinawans prepare a large clay pot full of soup, vegetables and fish or meat cooked together on tabletop. This recipe is a Western variation of Nabe, using a casserole -- which is used for the same purpose in North American homes.


  • 1 1/2 lb. frozen scallop meat, broken or whole
  • 1/2 medium Napa cabbage, roughly chopped, approximately 8 cups, white and green parts divided
  • 1 1/2 tbs. low-sodium soy sauce
  • a pinch of sea salt
  • freshly ground black pepper
  • 4 tbs. breadcrumbs
  • olive oil spray
  • 3/4 cup low-fat shredded mozzarella cheese
  • 1/4 cup finely chopped flat-leaf parsley


1. Preheat the oven to 375F.
2. In a large skillet, cook scallop and the white part of Napa cabbage over high heat until the liquid from the scallop start boiling. Reduce the heat to medium and cook for 10 minutes, or until the cabbage stems are transparent and tenderly cooked.
3. Stir in the green part of Napa cabbage and cover, and cook for another 5 minutes.
4. Season with soy sauce, salt and pepper and stir. Stir in the breadcrumbs, 1 Tbs. at a time, until the liquid is thickened.
5. Coat a small casserole with olive oil, and pour in the scallop mixture. Cover with cheese and bake in the oven for 10 minutes or until the edges of the cheese are slightly browned. Sprinkle with parsley and serve warm.