Baked Hijiki

Baked Hijiki is a delightful Japanese dish that combines the rich umami of hijiki seaweed with protein-packed ingredients, creating a nutritious and flavorful meal. This baked dish is not only easy to prepare but also offers a unique taste experience with a blend of savory and slightly sweet flavors.

Ingredients

• Hijiki seaweed - 30 grams (dried)
• Firm tofu - 200 grams
• Carrot - 1 medium (about 100 grams), grated
• Green onion - 2 stalks, finely chopped
• Soy sauce - 2 tablespoons
• Sesame oil - 1 tablespoon
• Egg - 1 large
• Breadcrumbs - 50 grams
• Black sesame seeds - 1 tablespoon
• Salt - to taste
• Pepper - to taste

Steps

1. Preheat the oven to 180°C (350°F).
2. Soak the hijiki seaweed in warm water for 20 minutes until rehydrated. Drain and set aside.
3. In a mixing bowl, crumble the firm tofu and mix in the grated carrot, chopped green onion, rehydrated hijiki, soy sauce, sesame oil, and the egg. Season with salt and pepper to taste.
4. Add the breadcrumbs to the mixture and stir until well combined.
5. Transfer the mixture to a lightly greased baking dish, spreading it evenly.
6. Sprinkle the black sesame seeds on top.
7. Bake in the preheated oven for 25-30 minutes or until the top is golden brown.
8. Remove from the oven and let it cool for a few minutes before serving.

Nutrition

• Calories: 320
• Protein: 22 g
• Carbs: 25 g
• Fiber: 7 g
• Sugar: 2 g
• Sodium: 600 mg
• Cholesterol: 70 mg
• Total Fat: 18 g
• Saturated Fat: 2 g
• Unsaturated Fat: 16 g
• Water: 0.1 L

Health Benefits

• Rich in dietary fiber, promoting digestive health.
• High in protein, supporting muscle growth and repair.

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