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EatSmarter exclusive recipe

Marinated Cod

with Soba Noodles and Sesame
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Marinated Cod

Marinated Cod - The fish swims in a sea of ​​Japanese flavors

Difficulty:
for pros
Difficulty
Preparation:
50 min.
Preparation
ready in 2 d. 50 min.
Ready in
Calories:
557
calories
Calories
0
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Ingredients

for
4
servings
11 ounces
¼ cup
Mirin (or grapefruit juice)
6 ounces
¾ cup
Sake (or fish stock)
4
Cod fillet (with skin, about 180 grams)
4 tablespoons
1
3 tablespoons
2 tablespoons
5 ounces
1 tablespoon
7 ounces
2 teaspoons
Preparation

Kitchen utensils

1 Pot, 1 Small pot, 1 Skillet, 1 Small skillet, 1 Casserole dish, 1 Bowl, 2 Small bowls, 1 Measuring cups, 1 Cutting board, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Fine-mesh sieve, 1 Mortar, 1 Slotted spatula, 1 Plastic wrap, 1 Wooden spoon, 1 Oven rack

Preparation steps

1.
Marinated Cod preparation step 1

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.

2.
Marinated Cod preparation step 2

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.

3.
Marinated Cod preparation step 3

Toast sesame seeds in a dry pan.

4.
Marinated Cod preparation step 4

Grind sesame seeds in a mortar until oily. Peel and chop garlic. Add garlic to the sesame mixture and grind into a smooth paste.

5.
Marinated Cod preparation step 5

Add soy sauce, rice vinegar and 1 pinch of sugar to the sesame paste mixture.

6.
Marinated Cod preparation step 6

Rinse peas and cut lengthwise into very thin strips.

7.
Marinated Cod preparation step 7

Remove fish from the marinade and pat dry.

8.
Marinated Cod preparation step 8

Season fish with pepper. Heat oil in a skillet and sear fish on both sides.

9.
Marinated Cod preparation step 9

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.

10.
Marinated Cod preparation step 10

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.

Health information

Exact nutritional values of this recipe  
Nutritions
1 serving contains
(Percentage of daily recommendation)
Calorie557 kcal(27 %)
Protein44 g(45 %)
Fat14 g(12 %)
Carbohydrates50 g(33 %)
Sugar added5 g(20 %)
Roughage6 g(20 %)
Vitamin A0 mg(0 %)
Vitamin D3.6 μg(18 %)
Vitamin E2.3 mg(19 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.2 mg(18 %)
Niacin13.9 mg(116 %)
Vitamin B₆0.7 mg(50 %)
Folate69 μg(23 %)
Pantothenic acid1.5 mg(25 %)
Biotin10.9 μg(24 %)
Vitamin B₁₂0.8 μg(27 %)
Vitamin C12 mg(13 %)
Potassium966 mg(24 %)
Calcium175 mg(18 %)
Magnesium161 mg(54 %)
Iron4.2 mg(28 %)
Iodine249 μg(125 %)
Zinc5 mg(63 %)
Saturated fatty acids1.9 g
Uric acid363 mg
Cholesterol108 mg
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