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Ingredients

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Japanese Seaweed Broth

Japanese Seaweed Broth

with Scallops and Lotus Root
30 min.
Time:
78
calories
Calories:
Health Score:
83 / 100
Ingredientsfor  
Ingredients
1 oz dried Kombu seaweed
dried Bonito flake
2 ozs fresh Lotus root
1 tsp neutral vegetable oil
4 Scallop (ready to cook)
a little sesame oil
2 sprigs cilantro (to taste)
How healthy are the main ingredients?
sesame oil
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Preparation
1.
Japanese Seaweed Broth preparation step 1

In a small pot, bring kombu seaweed and 600 ml (approximately 2 1/2 cups) water to a boil.

2.
Japanese Seaweed Broth preparation step 2

Remove pot from the heat and discard the seaweed. Sprinkle bonito flakes into the remaining liquid and stir.

3.
Japanese Seaweed Broth preparation step 3

Simmer broth over low heat for 4 minutes. Using a fine-mesh sieve lined with a kitchen towel, slowly strain the broth.

4.
Japanese Seaweed Broth preparation step 4

Rinse, peel and cut lotus root into thin slices.

5.
Japanese Seaweed Broth preparation step 5

Add lotus root slices to the seaweed broth and bring to a boil.  Cook until lotus root slices are al dente, 4-5 minutes.

6.
Japanese Seaweed Broth preparation step 6

Remove lotus root slices and place into 2 deep plates.

7.
Japanese Seaweed Broth preparation step 7

Coat a non-stick skillet with oil and heat. Sear scallops over high heat for 30 seconds on each side. 

8.
Japanese Seaweed Broth preparation step 8

Cut each scallop into 4 thin slices and place on top of lotus roots. Drizzle each scallop with a few drops of sesame oil.

9.
Japanese Seaweed Broth preparation step 9

Heat the stock again briefly and pour into the plates. Garnish with cilantro and serve.

Nutritional values
1 serving contains
(Percentage of daily recommendation)
Calorie78 cal.(4 %)
Protein8 g(8 %)
Fat3 g(3 %)
Carbohydrates2 g(1 %)
Sugar added0 g(0 %)
Roughage1 g(3 %)
Healthy, because

Healthy, because

The seaweed and scallops pack this dish with iodine, a mineral which fulfills important tasks in energy metabolism and the nervous system, among other things.

Even smarter

Even smarter

If you want, you can boil and freeze two or three times the amount of broth and have it ready at any time!

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