Ketchup-Baked Cod
たらのケチャップ焼き · Tara no Ketchup Yaki
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Tara no ketchup yaki is a simple oven-baked cod dish that turns up on preschool lunch menus in Japan. Cod is mild and soft, which makes it easy for little ones to eat, and the finely cut onion, carrot, and green bell pepper simmered down in ketchup give it a gentle sweetness that children love. Cooking the topping until the liquid has completely evaporated is the key: it keeps the fish from turning watery in the oven and lets the flavor cling to every bite.
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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
- 67.5 gcod fillet (skinless, boneless)
- 13.5 gonion
- 10.8 gcarrot
- 9.5 ggreen bell pepper
Seasonings
- 0.1 gsalt
- 2.3 gvegetable oil
- 0.1 gsalt
- 3 gketchup
- 27 gwater
Directions
- 1
Sprinkle both sides of the fish with salt to season it. Cut the onion into thin slices, then halve them lengthwise. Cut the carrot and green bell pepper into short, thin matchsticks.
- 2
Heat the oil in a frying pan, add the vegetables, and sauté well. Add the salt, ketchup, and water, and simmer until the liquid has completely evaporated.
- 3
Arrange the fish on a baking sheet and spoon the vegetable mixture from step 2 on top. Bake in an oven preheated to 180°C (350°F) for about 15 minutes.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 81 kcal | 162 kcal | 81 kcal |
| Protein | 12.3 g | 24.6 g | 12.3 g |
| Fat | 2.4 g | 4.8 g | 2.4 g |
| Carbohydrates | 3.6 g | 7.2 g | 3.6 g |
| Fiber | 0.6 g | 1.2 g | 0.6 g |
| Salt equivalent | 0.5 g | 0.9 g | 0.5 g |
| Calcium | 28.5 mg | 57 mg | 28.5 mg |
| Iron | 0.2 mg | 0.3 mg | 0.2 mg |
| Potassium | 321 mg | 642 mg | 321 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 81 kcal | 12.3 g | 2.4 g | 3.6 g | 0.6 g | 0.5 g | 28.5 mg | 0.2 mg | 321 mg |
| 1 adult serving | 162 kcal | 24.6 g | 4.8 g | 7.2 g | 1.2 g | 0.9 g | 57 mg | 0.3 mg | 642 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.
