Dairy-Free Satsuma-age

Dairy-Free Satsuma-age is a delightful Japanese baked dish that combines the flavors of fresh fish with aromatic herbs and spices, resulting in a satisfying and healthy meal. This dish is perfect for those looking for a gluten-free, protein-rich option that is both light and flavorful.

Ingredients

• White fish fillet (such as cod or haddock) - 200g
• Grated ginger - 1 teaspoon
• Chopped green onions - 2 tablespoons
• Garlic powder - 1/2 teaspoon
• Soy sauce (or tamari for gluten-free) - 1 tablespoon
• Cornstarch - 2 tablespoons
• Chickpea flour - 2 tablespoons
• Sesame oil - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Panko breadcrumbs (gluten-free, if needed) - 1/4 cup
• Lemon zest - 1 teaspoon

Steps

1. Preheat the oven to 180°C (350°F) and line a baking sheet with parchment paper.
2. In a mixing bowl, combine the white fish fillet, grated ginger, chopped green onions, garlic powder, soy sauce, cornstarch, chickpea flour, sesame oil, salt, and black pepper.
3. Using a fork or your hands, mix the ingredients until they form a cohesive mixture.
4. Shape the fish mixture into small patties or rounds, approximately 5-6 cm in diameter.
5. Coat each patty with panko breadcrumbs, pressing gently to adhere.
6. Place the coated patties on the prepared baking sheet, ensuring they are spaced apart.
7. Sprinkle lemon zest over the patties for added flavor.
8. Bake in the preheated oven for 20-25 minutes, or until golden brown and cooked through, flipping halfway through.
9. Remove from the oven and let cool slightly before serving.

Nutrition

• Calories: 210
• Protein: 22 g
• Carbs: 20 g
• Fiber: 2 g
• Sugar: 1 g
• Sodium: 480 mg
• Cholesterol: 50 mg
• Total Fat: 7 g
• Saturated Fat: 1 g
• Unsaturated Fat: 6 g
• Water: 0.15 L

Health Benefits

• High in protein, supporting muscle health and satiety.
• Rich in omega-3 fatty acids, promoting heart health.

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