Cod & Sweet Potato Bento Box


Cod & Sweet Potato Bento Box

Bento Boxes are the ultimate Japanese packed lunch. This delicious take on a bento box is packed full of tasty cod and sweet potatoes, with an umami hit of Soy Sauce and Ponzu.

  • Serves1
  • Preparation Time5 mins
  • Cooking Time25 mins

Nutrition per serving

  • Energy702 Kcals
  • Protein38.1g
  • Carbohydrates99.2g
  • Fat16.5g

Ingredients

  • 100 g cherry tomatoes
  • 2 tbsp. olive oil
  • ¼ tsp. Mediterranean herbs (frozen or dried)
  • 40 g millet
  • 1 tsp. sunflower seeds
  • 2 tbsp. Kikkoman Naturally Brewed Soy Sauce
  • 120 g cod (or other filleted fish)
  • 4 tbsp. Ponzu Citrus Seasoned Soy Sauce
  • 120 g sweet potatoes
  • 120 g broccoli
  • 1½ tbsp. ketchup 1½ tbsp. honey
  • Freshly ground pepper

Method

Pre-heat the oven to 200°C upper/lower heat (180°C fan). Wash the tomatoes, combine with 1 tbsp. oil and the herbs, place in a small oven-proof dish and bake for approx. 10 minutes. While the tomatoes are in the oven cook the millet according to the pack instructions, then combine with the sunflower seeds and 1 tbsp. soy sauce.

Wash the fish, dab dry and season with 2 tbsp. Ponzu Lemon. Fry in the remaining hot oil for approx. 5-8 minutes on both sides. Remove from the pan. Peel, wash and dice the sweet potato. Divide the broccoli into florets, wash and fry in the fish juices together with the sweet potato. Add 100 ml water, cook for 10-15 minutes and remove from the pan.

To make the sauce add the remaining soy sauce, ketchup, honey and the rest of the Ponzu Lemon to the frying juices from the vegetables, bring to the boil, season with pepper and pour into a screw-top jar for transportation. Arrange the meal components in the bento box/ lunchbox and refrigerate until you are ready to take it with you. Heat up in the microwave before eating.

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