EatSmarter exclusive recipe

Japanese Fish Meatballs

with Ginger Mayonnaise and Soba Noodles
5
Average: 5 (2 votes)
(2 votes)
Japanese Fish Meatballs

Japanese Fish Meatballs - Fine fish cutlets prepared Japanese style

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Difficulty:
moderate
Difficulty
Preparation:
45 min.
Preparation
Calories:
580
calories
Calories

Healthy, because

Even smarter

Nutritional values

With the coalfish meatballs you cover the need for iodine and niacin beyond the daily target. Iodine supports the thyroid gland and prevents the formation of goitre; niacin strengthens the nerves.

Serve the meatballs with a cucumber salad marinated in Asian spices. This makes them taste even fresher and increases their fibre content, good for boosting digestion.

1 serving contains
(Percentage of daily recommendation)
Calorie580 kcal(28 %)
Protein43 g(44 %)
Fat22 g(19 %)
Carbohydrates50 g(33 %)
Sugar added0 g(0 %)
Roughage6.5 g(22 %)
Vitamin A0.1 mg(13 %)
Vitamin D1.5 μg(8 %)
Vitamin E3.5 mg(29 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.4 mg(36 %)
Niacin15 mg(125 %)
Vitamin B₆0.6 mg(43 %)
Folate52 μg(17 %)
Pantothenic acid1.4 mg(23 %)
Biotin20.6 μg(46 %)
Vitamin B₁₂4.6 μg(153 %)
Vitamin C2 mg(2 %)
Potassium760 mg(19 %)
Calcium96 mg(10 %)
Magnesium136 mg(45 %)
Iron3.6 mg(24 %)
Iodine240 μg(120 %)
Zinc3.5 mg(44 %)
Saturated fatty acids5.7 g
Uric acid349 mg
Cholesterol174 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
1
11 ounces
Pollock (well chilled)
3 tablespoons
2 teaspoons
sharp Mustard
3 tablespoons
4 ounces
1
1 pinch
1 teaspoon
2 teaspoons
1 teaspoon
2 tablespoons
How healthy are the main ingredients?
eggMustardsaltMayonnaiseLimesesame oil
Preparation

Kitchen utensils

1 Pot, 1 Skillet, 1 Bowl, 1 Small bowl, 1 Plate, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Peeler, 1 Sieve, 1 Slotted spatula, 1 Food processor, 1 Citrus juicer, 1 Fork

Preparation steps

1.
Japanese Fish Meatballs preparation step 1

Separate the egg (reserve yolk for another use). Rinse the fish fillet, pat dry and cut into small portions. Chop finely in a food processor (or with an immersion blender).

2.
Japanese Fish Meatballs preparation step 2

Mix fish in a bowl with 1 tablespoon breadcrumbs and the mustard, then season with salt and pepper.

3.
Japanese Fish Meatballs preparation step 3

Form fish mixture into 4 small meatballs with moistened hands, place on a baking sheet and freeze until firm, about 5 minutes.

4.
Japanese Fish Meatballs preparation step 4

Drain the pickled ginger and finely chop. Stir with the mayonnaise in a bowl.

5.
Japanese Fish Meatballs preparation step 5

Cook soba noodles in a pot of boiling salted water according to package instructions. Meanwhile, squeeze lime.

6.
Japanese Fish Meatballs preparation step 6

Mix 2 teaspoon lime juice with wasabi paste, sesame oil and soy sauce in a bowl, then season with salt and pepper. Drain the soba noodles in a sieve and rinse briefly under cold water. Toss noodles in the bowl of wasabi sauce.

7.
Japanese Fish Meatballs preparation step 7

Mix breadcrumbs with the remaining sesame seeds on a plate. Roll meatballs in mixture and press to adhere.

8.
Japanese Fish Meatballs preparation step 8

Heat oil in a pan over medium heat. Cook the meatballs until golden brown, 3-4 minutes on each side. Serve with noodles and ginger mayonnaise.