Japanese Fish Meatballs
Japanese Fish Meatballs - Fine fish cutlets prepared Japanese style
Healthy, because
Even smarter
Nutritional values
With the coalfish meatballs you cover the need for iodine and niacin beyond the daily target. Iodine supports the thyroid gland and prevents the formation of goitre; niacin strengthens the nerves.
Serve the meatballs with a cucumber salad marinated in Asian spices. This makes them taste even fresher and increases their fibre content, good for boosting digestion.
(Percentage of daily recommendation)
| Calorie | 580 cal. | (28 %) | ||
| Protein | 43 g | (44 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 50 g | (33 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.5 g | (22 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 1.5 μg | (8 %) | ||
| Vitamin E | 3.5 mg | (29 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 15 mg | (125 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 52 μg | (17 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 20.6 μg | (46 %) | ||
| Vitamin B₁₂ | 4.6 μg | (153 %) | ||
| Vitamin C | 2 mg | (2 %) | ||
| Potassium | 760 mg | (19 %) | ||
| Calcium | 96 mg | (10 %) | ||
| Magnesium | 136 mg | (45 %) | ||
| Iron | 3.6 mg | (24 %) | ||
| Iodine | 240 μg | (120 %) | ||
| Zinc | 3.5 mg | (44 %) | ||
| Saturated fatty acids | 5.7 g | |||
| Uric acid | 349 mg | |||
| Cholesterol | 174 mg |
Ingredients
- Ingredients
- 1 egg
- 11 ozs Pollock (well chilled)
- 3 Tbsps breadcrumbs
- 2 tsps sharp Mustard
- salt
- peppers
- Pickled ginger
- 3 Tbsps Mayonnaise
- 4 ozs Soba Noodles
- 1 Lime
- 1 pinch Wasabi paste
- 1 tsp sesame oil
- 2 tsps soy sauce
- 1 tsp Sesame seeds
- 2 Tbsps vegetable oil
Kitchen utensils
Preparation steps
Separate the egg (reserve yolk for another use). Rinse the fish fillet, pat dry and cut into small portions. Chop finely in a food processor (or with an immersion blender).
Mix fish in a bowl with 1 tablespoon breadcrumbs and the mustard, then season with salt and pepper.
Form fish mixture into 4 small meatballs with moistened hands, place on a baking sheet and freeze until firm, about 5 minutes.
Drain the pickled ginger and finely chop. Stir with the mayonnaise in a bowl.
Cook soba noodles in a pot of boiling salted water according to package instructions. Meanwhile, squeeze lime.
Mix 2 teaspoon lime juice with wasabi paste, sesame oil and soy sauce in a bowl, then season with salt and pepper. Drain the soba noodles in a sieve and rinse briefly under cold water. Toss noodles in the bowl of wasabi sauce.
Mix breadcrumbs with the remaining sesame seeds on a plate. Roll meatballs in mixture and press to adhere.
Heat oil in a pan over medium heat. Cook the meatballs until golden brown, 3-4 minutes on each side. Serve with noodles and ginger mayonnaise.
