Asian Fish Ball and Vegetable Skewers
Nutritional values
(Percentage of daily recommendation)
| Calorie | 394 cal. | (19 %) | ||
| Protein | 38 g | (39 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 21 g | (14 %) | ||
| Sugar added | 9 g | (36 %) | ||
| Roughage | 6.5 g | (22 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0.8 μg | (4 %) | ||
| Vitamin E | 4 mg | (33 %) | ||
| Vitamin K | 34.4 μg | (57 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.9 mg | (82 %) | ||
| Niacin | 13.8 mg | (115 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 114 μg | (38 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 16 μg | (36 %) | ||
| Vitamin B₁₂ | 4.2 μg | (140 %) | ||
| Vitamin C | 72 mg | (76 %) | ||
| Potassium | 1,212 mg | (30 %) | ||
| Calcium | 165 mg | (17 %) | ||
| Magnesium | 138 mg | (46 %) | ||
| Iron | 4.1 mg | (27 %) | ||
| Iodine | 117 μg | (59 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 2.3 g | |||
| Uric acid | 91 mg | |||
| Cholesterol | 144 mg | |||
| Complete sugar | 17 g |
Ingredients
- For the fish balls
- 600 grams firm flesh fish fillets (e.g., cod, haddock, or hake)
- 1 egg
- 3 Tbsps soy sauce
- 10 grams fresh ginger (peeled and finely chopped)
- 1 tsp salt
- 2 tsps Sesame seeds
- 1 Tbsp sugar
- For the vegetables
- 180 grams Red Bell pepper
- 50 grams Snow peas
- 80 grams Celery
- 80 grams carrots
- 60 grams shiitake mushrooms
- 60 grams onions
- For shichimi spice mix
- 1 tsp flaxseed
- 2 tsps Sesame seeds
- 1 tsp dried Orange peel
- 1 tsp Poppy seeds
- 4 small, dried chili peppers
- 2 tsps Nori seaweed (dried seaweed sheets, from Asian food store)
- Szechuan pepper (Japanese pepper, from Asian food store)
- For the yakitori sauce
- 100 milliliters soy sauce
- 200 milliliters Mirin (Sweet rice wine, from Asian food store)
- 100 milliliters Sake (from Asian food store)
- 15 grams sugar
- 1 tsp Shichimi spice mix (from Asian food store)
Preparation steps
Rinse the vegetables. Cut the bell peppers in half. Remove and discard stem, seeds, and white inner skin and slice. Trim the ends off the snow peas and cut diagonally into pieces. Cut the celery into 3-cm- (approximately 1.5-inch-) long pieces. Peel the carrots and cut diagonally into slices. Remove the stems from the mushrooms. Peel the onion and cut into eighths. Reserve the vegetable cutoffs for the marinade. Wash the fillets under cold running water, pat dry, cut into cubes, and place in a bowl. Mix egg, soy sauce, ginger, salt, sesame, and sugar with the vegetable cutoffs. Marinate the fish fillets in the mixture 5–10 minutes in the refrigerator.
Process all the shichimi ingredients together in a small food processor or spice grinder to make the spice mix. Bring all ingredients for the yakitori sauce to the boil, simmer for 10 minutes over a low heat, and allow to cool.
Remove the marinated fish from the refrigerator and mince it with the marinade in a food processor. Form 24 small, heavy (about 30 grams; approximately 1 ounce) balls from the mixture.
Spear the vegetable pieces, mushrooms, and meatballs in any order onto wooden skewers. Place skewers on a preheated grill and cook, turning frequently, until they are halfway done. Remove from grill and brush with the yakitori sauce. Return to grill and repeat. Make sure that the sauce does not burn (or it will taste bitter). Serve with rice.
