Fish is a supplier of easily digestible protein that covers all essential amino acids. Our body is always dependent on these building blocks. It also contains the non-protein-bound amino acid taurine, which is indispensable for the development of the brain and retina and helps detoxify harmful substances. The abundant iodine can help to prevent depression.
This special Asian dish is easy to prepare, as the fish has to be left in the marinade for two days. Ideal for serving it to several people at once when eating with friends.
(Percentage of daily recommendation)
|Calorie||557 kcal||(27 %)|
|Protein||44 g||(45 %)|
|Fat||14 g||(12 %)|
|Carbohydrates||50 g||(33 %)|
|Sugar added||5 g||(20 %)|
|Roughage||6 g||(20 %)|
|Vitamin A||0 mg||(0 %)|
|Vitamin D||3.6 μg||(18 %)|
|Vitamin E||2.3 mg||(19 %)|
|Vitamin B₁||0.5 mg||(50 %)|
|Vitamin B₂||0.2 mg||(18 %)|
|Niacin||13.9 mg||(116 %)|
|Vitamin B₆||0.7 mg||(50 %)|
|Folate||69 μg||(23 %)|
|Pantothenic acid||1.5 mg||(25 %)|
|Biotin||10.9 μg||(24 %)|
|Vitamin B₁₂||0.8 μg||(27 %)|
|Vitamin C||12 mg||(13 %)|
|Potassium||966 mg||(24 %)|
|Calcium||175 mg||(18 %)|
|Magnesium||161 mg||(54 %)|
|Iron||4.2 mg||(28 %)|
|Iodine||249 μg||(125 %)|
|Zinc||5 mg||(63 %)|
|Saturated fatty acids||1.9 g|
|Uric acid||363 mg|
Combine miso, mirin, sugar and sake in a small pot. Bring to a boil, stirring frequently. Reduce heat to medium and cook for 7 minutes. Remove 5 tablespoons of the marinade, let cool, cover and set aside in the refrigerator. Pour the remaining miso marinade into a shallow baking dish and cool completely.
Rinse fish and pat dry. Place fish in the miso marinade and turn to coat. Cover dish with plastic wrap and refrigerate for 2 days to marinate.
Toast sesame seeds in a dry pan.
Grind sesame seeds in a mortar until oily. Peel and chop garlic. Add garlic to the sesame mixture and grind into a smooth paste.
Add soy sauce, rice vinegar and 1 pinch of sugar to the sesame paste mixture.
Rinse peas and cut lengthwise into very thin strips.
Remove fish from the marinade and pat dry.
Season fish with pepper. Heat oil in a skillet and sear fish on both sides.
Season fish with salt, place in a baking dish and bake in a preheated oven at 200°C (fan: 180°C, gas mark 3) (approximately 390°F/convection 350°F) for 10-13 minutes.
Cook the noodles according to package instructions. One minute before the pasta is done, add the snow peas. Drain in a sieve. Mix noodles with sesame mixture. Place noodles on plates and place the fish on top of the noodles. Drizzle with reserved 5 tablespoons of marinade and serve.