Ingredients:
- 4 firm white fish fillets, about 180 g each
- cornstarch , for dusting fish
- 3/4 cup dashi, made up to the directions on your packet (would be ok ) or 3/4 cup chicken stock (would be ok )
Directions:
- Dust the dish in the cornstarch, shaking off any excess.
- Heat the oil in a large heavy based frypan, and cook your fish fillets until done.
- We used very thick fillets last night, and it took about 10 minutes.
- When the fish is done, remove to a warm plate, increase the heat in the pan and add the carrot and onion.
- Cook for a couple of minutes, before adding the dashi, sugar, sake and soy.
- Cook this mix for another 2 minutes, then add the cornflour/water mix to the pan along with the veg mix and cook until this has thickened-about another 2 minutes.
- Serve this sauce over the fish fillets, and garnish with a little sliced green onion.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 244.37 Kcal (1023 kJ) | ||
| Calories from fat | 89.82 Kcal | ||
| % Daily Value* | |||
| Total Fat | 9.98g | 15% | |
|---|---|---|---|
| Cholesterol | 65.19mg | 22% | |
| Sodium | 727.75mg | 30% | |
| Potassium | 699.36mg | 15% | |
| Total Carbs | 7.08g | 2% | |
| Sugars | 3.85g | 15% | |
| Dietary Fiber | 0.91g | 4% | |
| Protein | 28.63g | 57% | |
| Vitamin C | 2.4mg | 4% | |
| Vitamin A | 0.1mg | 4% | |
| Iron | 1.8mg | 10% | |
| Calcium | 126.5mg | 13% | |
| Amount Per 100 g | |||
| Calories | 83.95 Kcal (351 kJ) | ||
| Calories from fat | 30.86 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.43g | 15% | |
|---|---|---|---|
| Cholesterol | 22.4mg | 22% | |
| Sodium | 250.01mg | 30% | |
| Potassium | 240.26mg | 15% | |
| Total Carbs | 2.43g | 2% | |
| Sugars | 1.32g | 15% | |
| Dietary Fiber | 0.31g | 4% | |
| Protein | 9.84g | 57% | |
| Vitamin C | 0.8mg | 4% | |
| Iron | 0.6mg | 10% | |
| Calcium | 43.4mg | 13% | |
* 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.
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