Baked Chikuwa

Baked Chikuwa is a delightful Japanese dish featuring cylindrical fish cakes baked to perfection. High in protein and bursting with umami flavors, it makes for a nutritious and satisfying meal.

Ingredients

• Chikuwa - 4 pieces (about 200g)
• Japanese panko breadcrumbs - 50g
• Egg - 1 large
• Soy sauce - 1 tablespoon
• Mirin - 1 tablespoon
• Garlic powder - 1 teaspoon
• Green onions - 2 tablespoons, finely chopped
• Sesame seeds - 1 tablespoon
• Black pepper - to taste
• Olive oil - 1 tablespoon

Steps

1. Preheat the oven to 200°C (400°F).
2. In a mixing bowl, combine the egg, soy sauce, mirin, garlic powder, and black pepper. Whisk until well blended.
3. Add the panko breadcrumbs to the egg mixture and stir until the breadcrumbs are evenly coated.
4. Take each chikuwa and dip it into the egg and breadcrumb mixture, ensuring an even coat.
5. Place the coated chikuwa on a baking sheet lined with parchment paper.
6. Sprinkle sesame seeds and chopped green onions over the top of each chikuwa.
7. Drizzle the olive oil over the chikuwa.
8. Bake in the preheated oven for about 20 minutes or until golden brown and crispy.
9. Remove from the oven and let cool slightly before serving.

Nutrition

• Calories: 250
• Protein: 20 g
• Carbs: 15 g
• Fiber: 1 g
• Sugar: 1 g
• Sodium: 800 mg
• Cholesterol: 150 mg
• Total Fat: 12 g
• Saturated Fat: 2 g
• Unsaturated Fat: 8 g
• Water: 0.2 L

Health Benefits

• High in protein, supporting muscle growth and repair.
• Contains omega-3 fatty acids, promoting heart health.

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