Low calorie tara fish recipe (Cod marinated in herbal oil)

Low calorie tara fish recipe (Cod marinated in herbal oil)　　つぎのページで日本語で解説しています(*ˊᵕˋ)♡‧₊

Tara no Herbal oil yaki（タラのハーブオイル焼き）

A seafood dish in which cod is marinated in a sauce made with herbal salt and olive oil and then grilled.

You can shorten the time it takes to prepare dinner by marinating it the day before or in the morning. The refreshing scent is attractive.

This menu goes well with bread, pasta, and white wine.

What kind of food is cod?

Cod and walleye pollock are a type of fish that belong to the Codidae family.

Both are typical white fish. It is low in fat and has a light taste. It is used in many countries around the world, including Europe, America, Canada, and Korea.

Cod is called Tara in Japanese, and usually refers to Madara . I used cod this time.
Another popular variety, walleye pollock, is called Suketoudara in Japan.
Cod is used for fish dishes such as meuniere and fries, and pollock is commonly used for processed products such as tarako(=たらこ) and fish cakes(=練り物). It is also the raw material for filet-o-fish.

These fish tend to lose their freshness because inosinic acid decomposes quickly. Therefore, it is never eaten as sashimi. This fish has a low fat content and is light, so it goes well with dishes that use oil, such as fries and meuniere. This fish, which is in season in winter, is perfect for hot pot dishes.

What kind of food is herbal salt?

A seasoning made from a mixture of herbs and rock salt.
It goes well with meat and seafood dishes, as well as pasta, salads, and egg dishes. Just sprinkle it on the ingredients to add a refreshing flavor.

Common herbal salts include thyme, oregano, basil, parsley, rosemary, celery, and pepper.
2g of herbal salt often contains about 1.5g of salt. If you don’t have herbal salt, use 1.5g salt and 0.5g herb.

This time, I added dry basil to emphasize the herbal flavor.

NUTRITION FACTS of Low calorie tara fish recipe (Cod marinated in herbal oil)

109kcal Protein 12.3 g Fat 6.6 g Carb 0.2 g Salt Equivalent 0.6 g

INGREDIENTS for Low calorie tara fish recipe (Cod marinated in herbal oil) （3SERVINGS)

• 3cods 210g
• herbal salt 2g
• dried basil moderate amount
• olive oil 20g
  

Low calorie tara fish recipe (Cod marinated in herbal oil) COOKING INSTRUCTIONS

➀ Wipe water and dirt off the surface of the cod with a paper towel.

② Put the herb salt, basil, and olive oil into a plastic bag.

③ Rub the bag to mix.

④ Add the cod and let it sit overnight.

⑤ Place the cod in a hot frying pan and cook over medium heat.

The fish flesh is soft and will fall apart easily, so be careful not to touch it too much.

If you have rosemary or sage, marinate it together. It will have a much better aroma. Depending on the type of fish and your mood, you can bake it in the oven instead of in a frying pan.

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