Myeongnan Jjigae

Myeongnan Jjigae is a hearty Korean seafood stew that combines the fresh flavors of the ocean with a rich, savory broth. Packed with protein from various seafood, it's a comforting dish perfect for any seafood lover.

Ingredients

• Water - 500 ml
• Dried anchovies - 20 g
• Kombu (dried kelp) - 10 g
• Miso paste - 2 tablespoons
• Garlic (minced) - 2 cloves
• Ginger (sliced) - 1 teaspoon
• Green onions (sliced) - 2 stalks
• Korean radish (daikon), cubed - 100 g
• Tofu (firm), cubed - 150 g
• Shrimp (peeled and deveined) - 150 g
• Squid (sliced) - 100 g
• Mussels (fresh, cleaned) - 100 g
• Chili pepper (sliced) - 1 (optional)
• Sesame oil - 1 tablespoon
• Soy sauce - 1 tablespoon
• Black pepper - to taste

Steps

1. In a pot, combine water, dried anchovies, and kombu. Bring to a boil, then simmer for 10 minutes to create a broth.
2. Remove the anchovies and kombu from the pot, then stir in the miso paste until fully dissolved.
3. Add minced garlic, sliced ginger, and Korean radish to the pot. Simmer for another 5 minutes until the radish is tender.
4. Stir in the cubed tofu, shrimp, squid, and mussels. Cook for about 5-7 minutes until the seafood is cooked through.
5. Add sliced green onions, chili pepper, sesame oil, soy sauce, and black pepper to taste. Simmer for an additional 2 minutes.
6. Serve hot, garnished with extra green onions if desired.

Nutrition

• Calories: 380
• Protein: 35 g
• Carbs: 20 g
• Fiber: 2 g
• Sugar: 2 g
• Sodium: 900 mg
• Cholesterol: 200 mg
• Total Fat: 16 g
• Saturated Fat: 2 g
• Unsaturated Fat: 12 g
• Water: 0.5 L

Health Benefits

• Rich in omega-3 fatty acids from seafood, beneficial for heart health.
• High in protein, promoting muscle repair and growth.

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