Japanese Fish Meatballs
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.
(Percentage of daily recommendation)
| Calorie | 580 cal. | (28 %) | ||
| Protein | 43 g | (44 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 50 g | (33 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.5 g | (22 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 1.5 μg | (8 %) | ||
| Vitamin E | 3.5 mg | (29 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 15 mg | (125 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 52 μg | (17 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 20.6 μg | (46 %) | ||
| Vitamin B₁₂ | 4.6 μg | (153 %) | ||
| Vitamin C | 2 mg | (2 %) | ||
| Potassium | 760 mg | (19 %) | ||
| Calcium | 96 mg | (10 %) | ||
| Magnesium | 136 mg | (45 %) | ||
| Iron | 3.6 mg | (24 %) | ||
| Iodine | 240 μg | (120 %) | ||
| Zinc | 3.5 mg | (44 %) | ||
| Saturated fatty acids | 5.7 g | |||
| Uric acid | 349 mg | |||
| Cholesterol | 174 mg |
Ingredients
- Ingredients
- 1 egg
- 11 ozs Pollock (well chilled)
- 3 Tbsps breadcrumbs
- 2 tsps sharp Mustard
- salt
- peppers
- Pickled ginger
- 3 Tbsps Mayonnaise
- 4 ozs Soba Noodles
- 1 Lime
- 1 pinch Wasabi paste
- 1 tsp sesame oil
- 2 tsps soy sauce
- 1 tsp Sesame seeds
- 2 Tbsps vegetable oil
Preparation steps
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).
Mix fish in a bowl with 1 tablespoon breadcrumbs and the mustard, then season with salt and pepper.
Form fish mixture into 4 small meatballs with moistened hands, place on a baking sheet and freeze until firm, about 5 minutes.
Drain the pickled ginger and finely chop. Stir with the mayonnaise in a bowl.
Cook soba noodles in a pot of boiling salted water according to package instructions. Meanwhile, squeeze lime.
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.
Mix breadcrumbs with the remaining sesame seeds on a plate. Roll meatballs in mixture and press to adhere.
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.