Japanese Seaweed Broth
Kombu algae and scallops pack this dish with iodine, a mineral which fulfils important tasks in energy metabolism and the nervous system, among other things.
If you want, you can boil and freeze two or three times the amount of algae broth and have it ready at any time.
(Percentage of daily recommendation)
|Calorie||78 kcal||(4 %)|
|Protein||8 g||(8 %)|
|Fat||3 g||(3 %)|
|Carbohydrates||2 g||(1 %)|
|Sugar added||0 g||(0 %)|
|Roughage||1 g||(3 %)|
|Vitamin A||0 mg||(0 %)|
|Vitamin D||2 μg||(10 %)|
|Vitamin E||0.7 mg||(6 %)|
|Vitamin B₁||0 mg||(0 %)|
|Vitamin B₂||0 mg||(0 %)|
|Niacin||2.3 mg||(19 %)|
|Vitamin B₆||0 mg||(0 %)|
|Folate||21 μg||(7 %)|
|Pantothenic acid||0.1 mg||(2 %)|
|Biotin||0.9 μg||(2 %)|
|Vitamin B₁₂||0.8 μg||(27 %)|
|Vitamin C||2 mg||(2 %)|
|Potassium||283 mg||(7 %)|
|Calcium||32 mg||(3 %)|
|Magnesium||26 mg||(9 %)|
|Iron||1.1 mg||(7 %)|
|Iodine||35 μg||(18 %)|
|Zinc||1 mg||(13 %)|
|Saturated fatty acids||0.5 g|
|Uric acid||78 mg|
In a small pot, bring kombu seaweed and 600 ml (approximately 2 1/2 cups) water to a boil.
Remove pot from the heat and discard the seaweed. Sprinkle bonito flakes into the remaining liquid and stir.
Simmer broth over low heat for 4 minutes. Using a fine-mesh sieve lined with a kitchen towel, slowly strain the broth.
Rinse, peel and cut lotus root into thin slices.
Add lotus root slices to the seaweed broth and bring to a boil. Cook until lotus root slices are al dente, 4-5 minutes.
Remove lotus root slices and place into 2 deep plates.
Coat a non-stick skillet with oil and heat. Sear scallops over high heat for 30 seconds on each side.
Cut each scallop into 4 thin slices and place on top of lotus roots. Drizzle each scallop with a few drops of sesame oil.
Heat the stock again briefly and pour into the plates. Garnish with cilantro and serve.