Protein Swap | Goodfood Travels: Japan's Furikake Baked Fish
over Sushi-Style Rice & Green Bean Goma-ae
Cooking time
30 minutes
Servings
2/4
Calories
770 /serving
Goodfood goes global! We’re travelling the world in search of culinary inspiration, and bringing you our best finds. Next stop: Japan, where furikake is like seaweed and sesame salt and pepper. It’s superb on cod, floating over mirin-tinged rice and green beans sumptuous with sesame paste and seeds.
We will send you:
- 2 Wild-caught cod fillets (MSC-certified)
- 300g Green beans (or string peas)
- 30ml Mayonnaise
- 30ml Mirin
- 15ml Toasted sesame oil
- 30ml Ponzu lime sauce
- 9g White sesame seeds
- 160g Jasmine rice
- 15ml Tahini
- 20g Mild Furikake (black sesame seeds, white sesame seeds, crushed nori, sugar, kosher salt)
Contains: Cod • Eggs • Sesame • Soy • Wheat
You will need:
Basting brush
Large pan
Medium pot
Parchment paper
Salt & pepper (S&P)
Sheet pan
Total Fat
31 g
Saturated Fat
3 g
Sodium
1220 mg
Total Carb
90 g
Sugars
13 g
Protein
36 g
Fibre
6 g
Preparation
Cook the rice
- Preheat the oven to 450°F.
- In a medium pot, combine the rice, 1 ½ cups water (double for 4 portions) and a big pinch of salt; bring to a boil.
- Reduce the heat, cover and simmer, 14 to 16 min., until the rice is tender and the water has been absorbed.
- Remove from the heat and add ½ the mirin. Let sit, covered, for 5 min. Fluff the rice.
Mise en place
- Meanwhile, remove the stem ends of the green beans.
- In a large bowl, make the sauce by combining the tahini, sesame oil, sesame seeds, ¾ of the ponzu and the remaining mirin.
Bake the salmon
- In a small bowl, combine the mayo and remaining ponzu.
- Pat the salmon* dry; season with S&P. Brush with the ponzu mayo and sprinkle with ⅔ of the mild furikake.
- Arrange on a lined sheet pan and bake, 6 to 10 min., until cooked through.
Cook the green beans
- Meanwhile, in a large pan, heat a drizzle of oil on medium-high.
- Add the green beans and sauté, 2 to 3 min., until beginning to soften.
- Add 1 tbsp water (double for 4 portions) and S&P.
- Cook, partially covered, 1 to 2 min., until crisp-tender.
- Transfer to the bowl of sauce; toss well.
- Sprinkle with the remaining mild furikake.
Plate your dish
- Divide the rice between your plates.
- Top with the salmon and green beans. Bon appétit!
Share Goodfood, get rewarded
Give friends & family our BEST offer! They get up to $153 OFF their first 4 Goodfood orders. You get $35 in Goodfood credits per referral—as soon as they place their first order.
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
