One portion covers over 100 percent of the daily requirement of vitamin D, with niacin it is 80 percent and with biotin 40 percent. While vitamin D is essential for calcium absorption, transport and incorporation into the skeleton, niacin and biotin boost the metabolism. The latter also belong to the group of beauty vitamins.
In Asia, shiitake has been valued for thousands of years. Not only because of its aromatic taste, but also as a vital and healing mushroom. The numerous positive effects have now been scientifically proven for the most part. However, other edible mushrooms are also very healthy and are suitable as an alternative if you cannot get the rather rare exotic mushroom.
(Percentage of daily recommendation)
|Calorie||216 kcal||(10 %)|
|Protein||34 g||(35 %)|
|Fat||5 g||(4 %)|
|Carbohydrates||9 g||(6 %)|
|Sugar added||0 g||(0 %)|
|Roughage||4.5 g||(15 %)|
|Vitamin A||0.6 mg||(75 %)|
|Vitamin D||8.7 μg||(44 %)|
|Vitamin E||1.9 mg||(16 %)|
|Vitamin B₁||0.1 mg||(10 %)|
|Vitamin B₂||0.2 mg||(18 %)|
|Niacin||12.3 mg||(103 %)|
|Vitamin B₆||0.5 mg||(36 %)|
|Folate||63 μg||(21 %)|
|Pantothenic acid||1.7 mg||(28 %)|
|Biotin||14 μg||(31 %)|
|Vitamin B₁₂||1.4 μg||(47 %)|
|Vitamin C||9 mg||(9 %)|
|Potassium||509 mg||(13 %)|
|Calcium||103 mg||(10 %)|
|Magnesium||78 mg||(26 %)|
|Iron||2.4 mg||(16 %)|
|Iodine||68 μg||(34 %)|
|Zinc||1.3 mg||(16 %)|
|Saturated fatty acids||0.7 g|
|Uric acid||312 mg|
Clean shiitake mushrooms with a brush or paper towel. Remove the stems and cut the tops into thin slices.
Rinse carrot, peel and cut into very fine strips.
Rinse leek, trim and cut only the white part into very thin slices.
Rinse fish fillets, pat dry with paper towels and sprinkle with sesame oil.
Heat a grill pan and grill the fish on each side for 3-4 minutes.
Boil broth in a pot. Add mushrooms, leek and carrot and cook 4 minutes.
Remove 100 ml (approximately 1/4 cup plus 2 tablespoons) of the broth and mix in a bowl with the miso paste.
Stir mixture back into the broth and heat, but do not allow it to boil.
Place broth in soup plates. Crumble over nori seaweed. Set grilled fish on top and serve immediately.