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EatSmarter exclusive recipe

Marinated Cod

with Soba Noodles and Sesame

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Marinated Cod
557
calories
Calories

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

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Difficulty
50 min.
Preparation
 • Ready in 2 d. 50 min.
Ready in
Nutritions
Fat14 g
Saturated Fat Acids1.9 g
Protein44 g
Roughage6 g
Sugar added5 g
Calorie557
1 serving contains
Calories557
Protein/g44
Fat/g14
Saturated fatty acids/g1.9
Carbohydrates/g50
Added sugar/g5
Roughage/g6
Bread exchange unit4
Cholesterol/mg108
Uric acid/mg363
Vitamin A/mg0
Vitamin D/μg3.6
Vitamin E/mg2.3
Vitamin B₁/mg0.5
Vitamin B₂/mg0.2
Niacin/mg13.9
Vitamin B₆/mg0.7
Folate/μg69
Pantothenic acid/mg1.5
Biotin/μg10.9
Vitamin B₁₂/μg0.8
Vitamin C/mg12
Potassium/mg966
Calcium/mg175
Magnesium/mg161
Iron/mg4.2
Iodine/μg249
Zinc/mg5

Recipe development: EAT SMARTER
Ingredients
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

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
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Preparation steps

Step 1/10
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.

Step 2/10
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.

Step 3/10
Marinated Cod preparation step 3

Toast sesame seeds in a dry pan.

Step 4/10
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.

Step 5/10
Marinated Cod preparation step 5

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

Step 6/10
Marinated Cod preparation step 6

Rinse peas and cut lengthwise into very thin strips.

Step 7/10
Marinated Cod preparation step 7

Remove fish from the marinade and pat dry.

Step 8/10
Marinated Cod preparation step 8

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

Step 9/10
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.

Step 10/10
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.

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