Sea Bass with Soba Noodles and Sake Soy Sauce

11 30 296
Ingredients Minutes Calories
Prep Cook Servings
10 min 20 min 4
Sea Bass with Soba Noodles and Sake Soy Sauce
Health Rating

Ingredients


1/2 cup Saké (sauce)
3 tbsp Soy sauce, low sodium (sauce)
1 tbsp Canola oil (sauce)
2 tsp minced Ginger root (sauce)
1/2 tbsp Garlic (sauce - minced)
1/2 tsp Black pepper (sauce)
171 gm Japanese noodles, soba, cooked (packets)
16 mushroom(s) Shiitake mushrooms, raw (packets - stems discarded)
1/4 cup pieces Bamboo shoots (packets)
12 medium spear(s) Asparagus (packets - trimmed and cut in half)
4 fillet Sea bass (packets - scaled and skinned removed)

Instructions


1. In bowl, combine sauce ingredients. Set aside.

2. Lay one sheet of parchment paper on table. Place one quarter of cooked soba noodles, 4 shitake mushrooms, bamboo shoots, 6 asparagus pieces and one piece of sea bass in centre of parchment paper. Repeat three times.

3. Add 3 tbsp. (45 mL) sauce and bring all sides of packet toward centre to close. Tie air-tight with string. Repeat process three times until four packets are made.

4. Place on baking sheet and bake at 400 °F (200 °C) for 15 to 20 minutes depending on thickness of the fish. Serve hot, instructing diners to unwrap parchment paper.


For packets:

  • 4 sheets parchment paper, 15 x 15 in. (38 x 38 cm)
  • 4 pieces butchers’ twine, each about 8 in. (20 cm) long

Nutrition Facts

Per Portion

Calories 296
Calories from fat 61
Calories from saturated fat 8.8
Total Fat 6.7 g
Saturated Fat 1.0 g
Trans Fat 0.1 g
Polyunsaturated Fat 2.0 g
Monounsaturated Fat 2.8 g
Cholesterol 54 mg
Sodium 581 mg
Potassium 779 mg
Total Carbohydrate 20.0 g
Dietary Fiber 3.3 g
Sugars 3.3 g
Protein 31 g

Dietary servings

Per Portion


Grain 0.6
Meat 1.5
Vegetables 2.9

Energy sources


Pygal11%405.3468863012177595.2103313173565827%454.2262278754742163.1212782595127421%387.6500791603955238.8548494605444741%308.4492722298377145.1617577502410711%27%21%41%AlcoholCarbohydratesFatProtein
Lunch
Main