EatSmarter exclusive recipe

Marinated Cod

Name: Marinated Cod
Total time: 2 d 50 min
Yield: 4
Ingredients: 11 ounces Miso; 0.25 cup Mirin (or grapefruit juice); 6 ounces Cane sugar; 0.75 cup Sake (or fish stock); 4 Cod fillet (with skin, about 180 grams); 4 tablespoons Sesame seeds; 1 small Garlic clove; 3 tablespoons Soy sauce; 2 tablespoons Rice vinegar; 5 ounces Snow pea; Pepper; 1 tablespoon Vegetable oil; Salt; 7 ounces Soba Noodles; 2 teaspoons Sesame oil

with Soba Noodles and Sesame

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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

Fat	14 g
Saturated Fat Acids	1.9 g
Protein	44 g
Roughage	6 g
Sugar added	5 g
Calorie	557

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1 serving contains

Calories	557
Protein/g	44
Fat/g	14
Saturated fatty acids/g	1.9
Carbohydrates/g	50
Added sugar/g	5
Roughage/g	6
Bread exchange unit	4
Cholesterol/mg	108
Uric acid/mg	363
Vitamin A/mg	0
Vitamin D/μg	3.6
Vitamin E/mg	2.3
Vitamin B₁/mg	0.5
Vitamin B₂/mg	0.2
Niacin/mg	13.9
Vitamin B₆/mg	0.7
Folate/μg	69
Pantothenic acid/mg	1.5
Biotin/μg	10.9
Vitamin B₁₂/μg	0.8
Vitamin C/mg	12
Potassium/mg	966
Calcium/mg	175
Magnesium/mg	161
Iron/mg	4.2
Iodine/μg	249
Zinc/mg	5

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

Miso

¼ cup

Mirin (or grapefruit juice)

6 ounces

Cane sugar

¾ cup

Sake (or fish stock)

Cod fillet (with skin, about 180 grams)

4 tablespoons

Sesame seeds

small Garlic clove

3 tablespoons

2 tablespoons

5 ounces

1 tablespoon

7 ounces

2 teaspoons

Preparation steps

Step 1/10

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

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

Toast sesame seeds in a dry pan.

Step 4/10

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

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

Step 6/10

Rinse peas and cut lengthwise into very thin strips.

Step 7/10

Remove fish from the marinade and pat dry.

Step 8/10

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

Step 9/10

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

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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