Baked Cod with Cheese
たらのチーズ焼き
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Cod is one of the mildest, softest white fish, which makes it a natural fit for young children who are still warming up to seafood. Here the fillets are lightly salted, then baked under a topping of onion, carrot and green bell pepper simmered in ketchup until thick, and finished with a layer of melted cheese. The sweet, familiar ketchup flavor and the gooey cheese do a lot of the work: the vegetables are cut small and cooked right down, so even picky eaters happily clean their plates without noticing how much is hiding in there.
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Ingredients
Amounts for 1 child (1 serving). An adult counts as 2 servings.
One serving here is 1.5× the portion served to a child in a Japanese preschool, sized for Western appetites. An adult counts as two servings. Tap an ingredient to check it off.
Ingredients
- 75 gcod
- 15 gonion
- 12 gcarrot
- 10.5 ggreen bell pepper
- 7.5 gshredded pizza cheese
Seasonings
- 0.2 gsalt
- 1.5 gvegetable oil
- 0.2 gsalt
- 3.6 gketchup
- 30 gwater
Directions
- 1
Sprinkle salt over both sides of the cod to season it.
- 2
Slice the onion thinly and cut the slices in half so they are short. Cut the carrot and green bell pepper into short, thin strips.
- 3
Heat the vegetable oil in a frying pan and sauté the vegetables from step 2 well. Add the salt, ketchup and water and simmer, cooking the mixture down until the liquid has completely evaporated.
- 4
Line a baking sheet with parchment paper, arrange the cod from step 1 on it and spoon the vegetable mixture from step 3 on top. Bake in an oven preheated to 180°C (350°F) for about 10 minutes.
- 5
Take the sheet out, scatter the shredded pizza cheese over the top and bake for about 5 more minutes, until the cheese has melted.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 111 kcal | 222 kcal | 111 kcal |
| Protein | 15.5 g | 30.9 g | 15.5 g |
| Fat | 4.2 g | 8.4 g | 4.2 g |
| Carbohydrates | 3.2 g | 6.3 g | 3.2 g |
| Salt equivalent | 0.8 g | 1.5 g | 0.8 g |
| Calcium | 87 mg | 174 mg | 87 mg |
| Iron | 0.3 mg | 0.6 mg | 0.3 mg |
| Energy | Protein | Fat | Carbs | Salt equiv. | Calcium | Iron | |
|---|---|---|---|---|---|---|---|
| 1 serving | 111 kcal | 15.5 g | 4.2 g | 3.2 g | 0.8 g | 87 mg | 0.3 mg |
| 1 adult serving | 222 kcal | 30.9 g | 8.4 g | 6.3 g | 1.5 g | 174 mg | 0.6 mg |
Values are per serving (1.5× the Japanese preschool portion); an adult serving is double. They were calculated by a licensed Japanese nutritionist using the Standard Tables of Food Composition in Japan. "Salt equivalent" is sodium × 2.54, the standard Japanese measure. Allergen flags cover egg, milk and wheat only and come from the nutritionist's records. Soy sauce and miso are made with wheat but are usually allowed on Japanese wheat-free school menus, so check with your doctor.
