Steamed Cod
Steamed Cod - Kombu: The delicate and aromatic secret of Japanese cooking
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.
(Percentage of daily recommendation)
| Calorie | 554 cal. | (26 %) | ||
| Protein | 34 g | (35 %) | ||
| Fat | 43 g | (37 %) | ||
| Carbohydrates | 6 g | (4 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5 g | (17 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 2.8 μg | (14 %) | ||
| Vitamin E | 7.7 mg | (64 %) | ||
| Vitamin K | 83.5 μg | (139 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 9.7 mg | (81 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 134 μg | (45 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 5.5 μg | (12 %) | ||
| Vitamin B₁₂ | 0.7 μg | (23 %) | ||
| Vitamin C | 34 mg | (36 %) | ||
| Potassium | 854 mg | (21 %) | ||
| Calcium | 124 mg | (12 %) | ||
| Magnesium | 163 mg | (54 %) | ||
| Iron | 4.4 mg | (29 %) | ||
| Iodine | 200 μg | (100 %) | ||
| Zinc | 2.6 mg | (33 %) | ||
| Saturated fatty acids | 5.2 g | |||
| Uric acid | 193 mg | |||
| Cholesterol | 84 mg | |||
| Complete sugar | 3 g |
Ingredients
- Ingredients
- 1 pc daikon Radish
- Sea salt
- dried Kombu seaweed
- 1 bunch cilantro
- 1 garlic clove
- 1 oz Macadamia Nuts
- 2 Tbsps Pumpkin seed
- ½ Lime
- 5 Tbsps Canola oil
- peppers
- 1 pc fresh ginger (about 1 ounce)
- ¾ cup white wine (or light broth)
- 2 Lime leaves
- 2 Cod (each about 5 ounces)
- 1 tsp black Sesame seeds
Kitchen utensils
Preparation steps
Peel radish and cut into very thin strips with a mandoline. Place in a bowl, sprinkle with salt and let stand 15 minutes.
Rinse the kombu, then soak in cold water for 10 minutes.
Meanwhile, rinse cilantro, shake dry and pluck leaves (reserve some sprigs for garnish). Peel garlic and chop coarsely.
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.
Remove kombu from soaking water and rinse again under cold water.
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.
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.)
Peel ginger root and cut into slices. Combine with white wine and lime leaves in a pot and bring to a boil.
Rinse cod and add to spiced wine. Cover and cook over medium heat until opaque throughout, about 8 minutes.
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.
