EatSmarter exclusive recipe

Steamed Cod

with Seaweed-Cilantro Pesto and White Radish
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Steamed Cod

Steamed Cod - Kombu: The delicate and aromatic secret of Japanese cooking

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Health Score:
8,8 / 10
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
554
calories
Calories

Healthy, because

Even smarter

Nutritional values

One portion of this extraordinary dish covers the daily requirement of iodine. The mineral substance is stored in the thyroid gland and from there it ensures even cell growth and a balanced metabolism. Pumpkin seeds and rapeseed oil supply the fat-soluble vitamin E, which ensures the right density of the blood and thus its smooth flow.

If you serve natural rice with refined fish in the Japanese way, you get an extra portion of carbohydrates and fibre. Both are more filling than fish alone, and the fibre also promotes the intestines' own movements.

1 serving contains
(Percentage of daily recommendation)
Calorie554 kcal(26 %)
Protein34 g(35 %)
Fat43 g(37 %)
Carbohydrates6 g(4 %)
Sugar added0 g(0 %)
Roughage5 g(17 %)
Vitamin A0.3 mg(38 %)
Vitamin D2.8 μg(14 %)
Vitamin E7.7 mg(64 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin9.7 mg(81 %)
Vitamin B₆0.4 mg(29 %)
Folate134 μg(45 %)
Pantothenic acid0.6 mg(10 %)
Biotin5.5 μg(12 %)
Vitamin B₁₂0.7 μg(23 %)
Vitamin C34 mg(36 %)
Potassium854 mg(21 %)
Calcium124 mg(12 %)
Magnesium163 mg(54 %)
Iron4.4 mg(29 %)
Iodine200 μg(100 %)
Zinc2.6 mg(33 %)
Saturated fatty acids5.2 g
Uric acid193 mg
Cholesterol84 mg
Development of this recipe:

Ingredients

for
2
Ingredients
1 piece
daikon Radish
1 bunch
1
1 ounce
2 tablespoons
½
5 tablespoons
1 piece
fresh Ginger root (about 1 ounce)
¾ cup
White wine (or light broth)
2
2
Cod fillet (each about 5 ounces)
1 teaspoon
How healthy are the main ingredients?
Radish
Preparation

Kitchen utensils

1 Skillet, 1 Small skillet, 2 Bowls, 1 Measuring cups, 1 Cutting board, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Peeler, 1 Mandoline, 1 Immersion blender, 1 deep bowl, 1 Lid, 1 Citrus juicer, 1 Large knife

Preparation steps

1.
Steamed Cod preparation step 1

Peel radish and cut into very thin strips with a mandoline. Place in a bowl, sprinkle with salt and let stand 15 minutes.

2.
Steamed Cod preparation step 2

Rinse the kombu, then soak in cold water for 10 minutes. 

3.
Steamed Cod preparation step 3

Meanwhile, rinse cilantro, shake dry and pluck leaves (reserve some sprigs for garnish). Peel garlic and chop coarsely.

4.
Steamed Cod preparation step 4

Coarsely chop macadamia nuts and toast in a dry pan until light brown, then remove and let cool. Toast pumpkin seeds in dry pan and remove.

5.
Steamed Cod preparation step 5

Remove kombu from soaking water and rinse again under cold water. 

6.
Steamed Cod preparation step 6

Squeeze out lime juice. Combine the kombu, cilantro, garlic, pumpkin seeds and nuts with 2 teaspoons lime juice in a tall vessel and puree with an immersion blender.

7.
Steamed Cod preparation step 7

While blending, add oil in a thin stream until combined, then let stand 10 minutes. Season with salt and pepper. (The pesto will keep up to several days in an airtight container in the refrigerator; stir again before serving.)

8.
Steamed Cod preparation step 8

Peel ginger root and cut into slices. Combine with white wine and lime leaves in a pot and bring to a boil.

9.
Steamed Cod preparation step 9

Rinse cod and add to spiced wine. Cover and cook over medium heat until opaque throughout, about 8 minutes.

10.
Steamed Cod preparation step 10

Dividing evenly, arrange radish on 2 plates, then top with fish and sprinkle with the black sesame seeds. Dollop with pesto,  garnish with cilantro sprigs and serve immediately.