Baked Satsuma-age

Baked Satsuma-age is a delightful Japanese fish cake that combines the rich flavors of fish with a crispy baked texture. This high-protein dish is perfect for a nutritious meal that doesn't compromise on taste.

Ingredients

• White fish fillet (such as cod or tilapia) - 200 grams
• Tofu (firm) - 100 grams
• Egg - 1 large
• Green onion - 2 tablespoons, finely chopped
• Carrot - 1/4 cup, grated
• Soy sauce - 1 tablespoon
• Mirin - 1 tablespoon
• Sesame oil - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Panko breadcrumbs - 1/4 cup

Steps

1. Preheat the oven to 190°C (375°F) and line a baking sheet with parchment paper.
2. In a food processor, add the white fish fillet and tofu. Blend until smooth.
3. Transfer the fish and tofu mixture to a mixing bowl and add the egg, chopped green onion, grated carrot, soy sauce, mirin, sesame oil, salt, and black pepper. Mix well until all ingredients are combined.
4. Shape the mixture into small oval patties, about 5 cm long and 2 cm thick.
5. Coat each patty lightly with panko breadcrumbs on all sides.
6. Place the patties on the prepared baking sheet, ensuring they are spaced apart.
7. Bake in the preheated oven for 20-25 minutes, or until the patties are golden brown and cooked through, flipping them halfway through the baking time.
8. Remove from the oven and let cool for a few minutes before serving.

Nutrition

• Calories: 240
• Protein: 28 g
• Carbs: 15 g
• Fiber: 1 g
• Sugar: 1 g
• Sodium: 600 mg
• Cholesterol: 70 mg
• Total Fat: 10 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 from fish, promoting heart health.

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