Miso-Ponzu Cod with Pine Nuts & Pak Choi
over umami mash with sesame vegetables4.5(8)
Calories
:
728 kcalProtein
:
49.1g proteinTotal
:
35 minutesDifficulty
:
EasyCalorie Smart
High Protein
Allergens:
- Vis
- Gluten
- Tarwe
- Soja
- Zwaveldioxide en sulfiet
- Sesamzaad
.
Produced in a facility that processes eggs, milk, fish, peanuts, sesame, shellfish, soy, tree nuts, and wheat.
Ingredients
Serving amount
2 piece
Cod fillet
(Contains: Vis)
250 g
Potatoes
½ piece
Garlic
½ bunch
Scallions
½ piece
Carrot
½ piece
Pak choi
5 g
Ginger paste
15 g
White miso paste
(Contains: Gluten, Tarwe, Soja)
15 g
Ponzu
(Contains: Gluten, Zwaveldioxide en sulfiet, Tarwe, Soja)
5 milliliters
Sesame oil
(Contains: Sesamzaad)
5 g
Pine nuts
Not included in your delivery
½ tablespoon
Sunflower oil
1 tablespoon
[Plant-based] butter
½ teaspoon
Honey [or plant-based alternative]
to taste
Salt and pepper
Nutrition Values
Energy (kJ)3046 kJ
Calories728 kcal
Fat30.8 g
Saturated Fat10.1 g
Carbohydrate66.7 g
Sugar16.3 g
Dietary Fiber11.1 g
Protein49.1 g
Salt2.8 g
Potassium1716 mg
Calcium153.1 mg
Iron2.5 mg
Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region.
Utensils
•Peeler or Cheese Slicer
•Pan with Lid
•Tall-Sided Pan
•Small Bowl
•Paper Towel
•Potato Masher
Cooking Steps
1
- Boil plenty of water in a pot or saucepan. Peel the potatoes and cut them into rough chunks.
- Cook the potatoes for 12 - 15 minutes. Reserve a small amount of the cooking liquid, then drain and set aside.
- Finely chop the scallions, keeping the white part separate from the greens.
- Use a peeler or cheese slicer to shave the carrot into thin ribbons.
2
- Discard the base of the pak choi and finely chop both the leaves and the stems, being sure to keep them separate.
- Heat a drizzle of sunflower oil in a frying pan over medium-high heat.
- Stir-fry the white part of the scallions with the carrot and the pak choi stems for 5 - 6 minutes.
3
- Crush or mince the garlic.
- Add the garlic and the pak choi leaves to the vegetables and stir-fry for 1 more minute. Season to taste with salt and pepper.
- Meanwhile, heat a clean frying pan over medium-high heat and toast the pine nuts for 2 - 3 minutes.
- Remove from the pan and set aside.
4
- Pat the fish dry with kitchen paper.
- Melt a knob of butter in the same pan over medium-high heat and fry the fish for 1 - 2 minutes per side. Season to taste with salt and pepper.
- In a small bowl, combine the ponzu with the honey and 0.5 tsp miso paste* per person.
*Take care, this ingredient is salty! Use as preferred.
5
- Lower the heat and top the fish with the miso-ponzu glaze.
- Cook for 30 seconds, or until browned, then turn off the heat.
- Mash the potatoes with the ginger paste, a knob of butter, the rest of the miso paste and a splash of cooking liquid as preferred.
- Season to taste with salt and pepper.
6
- Serve the mash on plates with the fish and the vegetables alongside.
- Drizzle the vegetables with the sesame oil and garnish with the scallion greens.
- Drizzle the fish with any remaining juices from the pan.
- Garnish with the pine nuts to finish.
