Baked Whole Fish With Tahini Sauce and Tempura Vegetables Recipe

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Baked Whole Fish With Tahini Sauce and Tempura Vegetables
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Ingredients
32
Count
Nutrition
1043
Calories
Total time
60
Minutes
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Ingredients:

Directions:

  1. I use 2 pans for the cooking 1 for each fish, I put the same amount of ingredients listed above per pan. By that I mean 1/3 cup lime per pan 1/2 cup wine per pan etc - Or double up and eye ball dividing mixture evenly among pans.
  2. Combine lime juice, wine, water, lemongrass, coriander and parsley in a bowl. Place fish in baking dish and pour mixture over, repeating for second pan.
  3. Cover with foil and bake at 190c for 25-30 Min's until fish are tender and cooked through.
  4. Tahini Sauce.
  5. Blend or Process Tahini ingredients until just combined about a minute.
  6. Transfer to a pan and heat until sauce thickens and is heated through.
  7. To Serve pull skin back from one side of fish and using a fork pull fish meat off from top to bottom. You will find it flakes off real easy and you shouldn't end up with many bones in fish meat. Repeat to the other side, place fish meat neatly on plate and pour tahini sauce over. Serve with tempura vegetables with dipping sauce recipe below.
  8. Vegetables.
  9. You can use just about any mix of vegetables, above recipe is just a suggestion. This is also the same way to make seafood tempura you can also make this as a starter with a mixture of seafood and vegetables.
  10. Cut seaweed into 5cm squares, halve the sheet and cut into 2cm-wide strips. Brush strips with water and wrap tightly around noodles in the middle, reserve noodle bunches.
  11. Mix all the ingredients for the batter together, this should not be a smooth batter, but should have a few lumps of flour in it. It is best made just before beginning to deep fry. Always make with iced or chilled water and never leave batter to sit for to long before using.
  12. Heat oil to moderately hot 170c in wok or deep pan. Dust chopped vegetables, except seaweed squares, lightly in flour. Dip seaweed squares and other ingredients into batter, drain excess batter, deep fry ingredients, in batches until golden. Drain on absorbent paper. Only fry small amounts at a time to allow for oil to come back to correct temperature before next batch is added.
  13. Finally deep fry noodle bunches and serve as a garnish.
  14. Combine all sauce ingredients stir to mix.
  15. Serve tempura immediately with individual bowls of dipping sauce.
  16. Recipe for Dashi.
  17. If you can't get instant dashi here is a recipe for primary dashi. The recipe makes quite a lot but if you make Japanese often it will keep in the fridge for a few days and last in the freezer for a month but it will lose some of it's delicate flavour and aroma.
  18. 15g dried kelp (konbu).
  19. 1 litre cold water.
  20. 15g large smoked dried bonito flakes (katsuobushi).
  21. Wipe kelp with a damp cloth, cut into 3-4 large pieces. Place kelp in a large saucepan with water, cook uncovered, about 10 Min's or until just about to come to a boil.
  22. Remove kelp, bring liquid to boil and add another 1/4 cup cold water along with bonito flakes, return just to a boil, remove from heat immediately.
  23. Strain dashi through a muslin-lined sieve into another pan.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 1042.84 Kcal (4366 kJ)
Calories from fat 339.93 Kcal
% Daily Value*
Total Fat 37.77g 58%
Cholesterol 82.6mg 28%
Sodium 2606.84mg 109%
Potassium 1199.93mg 26%
Total Carbs 113.2g 38%
Sugars 7.64g 31%
Dietary Fiber 9.09g 36%
Protein 49.05g 98%
Vitamin C 38.9mg 65%
Vitamin A 1mg 33%
Iron 5.8mg 32%
Calcium 246.5mg 25%
Amount Per 100 g
Calories 137.44 Kcal (575 kJ)
Calories from fat 44.8 Kcal
% Daily Value*
Total Fat 4.98g 58%
Cholesterol 10.89mg 28%
Sodium 343.56mg 109%
Potassium 158.14mg 26%
Total Carbs 14.92g 38%
Sugars 1.01g 31%
Dietary Fiber 1.2g 36%
Protein 6.46g 98%
Vitamin C 5.1mg 65%
Vitamin A 0.1mg 33%
Iron 0.8mg 32%
Calcium 32.5mg 25%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 23.2
    Points
  • 26
    PointsPlus

Good Points

  • saturated fat free,
  • low cholesterol

Bad Points

  • High in Sodium

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