EatSmarter exclusive recipe

Japanese Seaweed Broth

with Scallops and Lotus Root
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Japanese Seaweed Broth

Japanese Seaweed Broth - Super light soup that tastes like the sea

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Health Score:
Health Score
7,9 / 10
Difficulty:
very easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
78
calories
Calories

Healthy, because

Even smarter

Nutritional values

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.

1 serving contains
(Percentage of daily recommendation)
Calorie78 kcal(4 %)
Protein8 g(8 %)
Fat3 g(3 %)
Carbohydrates2 g(1 %)
Sugar added0 g(0 %)
Roughage1 g(3 %)
Vitamin A0 mg(0 %)
Vitamin D2 μg(10 %)
Vitamin E0.7 mg(6 %)
Vitamin B₁0 mg(0 %)
Vitamin B₂0 mg(0 %)
Niacin2.3 mg(19 %)
Vitamin B₆0 mg(0 %)
Folate21 μg(7 %)
Pantothenic acid0.1 mg(2 %)
Biotin0.9 μg(2 %)
Vitamin B₁₂0.8 μg(27 %)
Vitamin C2 mg(2 %)
Potassium283 mg(7 %)
Calcium32 mg(3 %)
Magnesium26 mg(9 %)
Iron1.1 mg(7 %)
Iodine35 μg(18 %)
Zinc1 mg(13 %)
Saturated fatty acids0.5 g
Uric acid78 mg
Cholesterol44 mg
Development of this recipe:

Ingredients

for
2
Ingredients
1 ounce
2 ounces
1 teaspoon
4
scallops (ready to cook)
a little Sesame oil
2 sprigs
Cilantro (to taste)
Preparation

Kitchen utensils

1 Pot, 1 Skillet, 1 Bowl, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Fork, 1 Teaspoon, 1 Fine-mesh sieve, 1 Brush, 1 Kitchen towel, 1 Ladle

Preparation steps

1.
Japanese Seaweed Broth preparation step 1

In a small pot, bring kombu seaweed and 600 ml (approximately 2 1/2 cups) water to a boil.

2.
Japanese Seaweed Broth preparation step 2

Remove pot from the heat and discard the seaweed. Sprinkle bonito flakes into the remaining liquid and stir.

3.
Japanese Seaweed Broth preparation step 3

Simmer broth over low heat for 4 minutes. Using a fine-mesh sieve lined with a kitchen towel, slowly strain the broth.

4.
Japanese Seaweed Broth preparation step 4

Rinse, peel and cut lotus root into thin slices.

5.
Japanese Seaweed Broth preparation step 5

Add lotus root slices to the seaweed broth and bring to a boil.  Cook until lotus root slices are al dente, 4-5 minutes.

6.
Japanese Seaweed Broth preparation step 6

Remove lotus root slices and place into 2 deep plates.

7.
Japanese Seaweed Broth preparation step 7

Coat a non-stick skillet with oil and heat. Sear scallops over high heat for 30 seconds on each side. 

8.
Japanese Seaweed Broth preparation step 8

Cut each scallop into 4 thin slices and place on top of lotus roots. Drizzle each scallop with a few drops of sesame oil.

9.
Japanese Seaweed Broth preparation step 9

Heat the stock again briefly and pour into the plates. Garnish with cilantro and serve.