Fish dishes with kale & sweet potato
Cod, kale and sweet potato form the base for these five easy lunch recipes, which you can bake, grill, fry or blend. Lemon, garlic and Kikkoman Less Salt Soy Sauce add depth, while eggs, yoghurt and rice make the meals more satisfying.
Ingredients
Creamy risotto with kale and cod
Step 1
1 tbsp olive oil – 150 g arborio rice – 125 ml white wine – 1 tbsp Kikkoman Naturally Brewed Less Salt Soy Sauce – 500 ml chicken stock
Sauté the rice in the olive oil for 1 minute. Add the white wine and Kikkoman Less Salt Soy Sauce and cook until the liquid is absorbed. Gradually add the chicken stock, stirring regularly.
Step 2
55 g kale – 0.5 tbsp garlic clove – 0.25 tbsp pine nuts – 1 tbsp olive oil – 0.5 tsp lemon juice – 0.5 tsp Kikkoman Naturally Brewed Less Salt Soy Sauce – 1 tbsp butter
Wash and dry the kale, then remove the tough stems and chop the kale. Add 25 g of kale to a blender along with the garlic, pine nuts, olive oil, lemon juice and ½ tsp Kikkoman Less Salt Soy Sauce. Blend until smooth.
Once the rice from step 1 is tender and has absorbed all the liquid, add the remaining kale and cook for another 3 minutes. If needed, add a little more stock or water. Finish by stirring in the butter and half of the kale pesto.
Step 3
150 g cod fillet – 0.5 tbsp Kikkoman Naturally Brewed Less Salt Soy Sauce – 1 garlic clove, finely chopped – 2 tsp lemon juice – 1 tbsp hard cheese, grated (Parmesan or Grana Padano)
Brush the cod with the Kikkoman Less Salt Soy Sauce, lemon juice and finely chopped garlic. Steam for about 5 minutes. Serve on top of the kale risotto, drizzle with the remaining pesto and sprinkle with the grated hard cheese.
Tip
You can substitute cod for tofu for a vegetarian version. Adding a tablespoon of cream to the risotto gives it a richer texture.
Sweet potato-based cod tart
Step 1
1 sweet potato – 0.5 tbsp Kikkoman Naturally Brewed Less Salt Soy Sauce – 1 tbsp Kikkoman Toasted Sesame Oil
Peel the sweet potato and slice thinly. Drizzle with the Kikkoman Less Salt Soy Sauce and Kikkoman Sesame Oil, toss to coat, and layer the slices tightly in an overlapping pattern on the bottom of a baking dish. Pre-bake for 15 minutes at 190°C.
Step 2
100 g kale – 1 garlic clove, chopped – 0.5 tbsp butter – 4 eggs – 4 tbsp yoghurt – 1 tbsp Kikkoman Naturally Brewed Less Salt Soy Sauce – 2 tbsp hard cheese, grated
Sauté the chopped garlic and kale in the butter. In a bowl, whisk the yoghurt with the eggs and Kikkoman Less Salt Soy Sauce. Add the sautéed kale and grated cheese. Stir to combine and pour over the sweet potato base.
Step 3
150 g cod fillet – 1 tbsp Kikkoman Naturally Brewed Less Salt Soy Sauce
Cut the cod fillet into pieces and place them on top of the filling. Drizzle with the Kikkoman Less Salt Soy Sauce. Bake the tart at 180°C for 25 minutes. Cut into 4 pieces and pack 2 per portion in lunchboxes.
Tip
You can prepare the sweet potato base a day in advance and store it in the fridge. Spinach or rocket also work well as substitutes for kale.
Grilled cod with sweet potato fries
Step 1
1 sweet potato – 1 tbsp Kikkoman Naturally Brewed Less Salt Soy Sauce – 1 tbsp Kikkoman Toasted Sesame Oil
Peel the sweet potato and cut into fries. Mix the Kikkoman Less Salt Soy Sauce with the Kikkoman Sesame Oil and toss the fries in the mixture. Spread them on an oven tray lined with baking paper and bake at 200°C for about 25 minutes.
Step 2
75 g kale – 1 garlic clove – 0.75 tbsp pine nuts – 2 tbsp olive oil – 1.5 tsp lemon juice – 1 tbsp Kikkoman Naturally Brewed Less Salt Soy Sauce
Wash and dry the kale, then remove the tough stems. Add it to a blender along with the garlic, pine nuts, olive oil, lemon juice and Kikkoman Less Salt Soy Sauce. Blend until smooth.
Step 3
1 tbsp olive oil – 1 tbsp Kikkoman Naturally Brewed Less Salt Soy Sauce – 1 tsp honey – 300 g cod
Mix the olive oil with the Kikkoman Less Salt Soy Sauce and honey. Brush the cod with the marinade and leave to marinate for 10–15 minutes. Grill for 3–5 minutes on each side. Serve with the sweet potato fries and kale pesto.
Tip:
The fries turn out crispier if you soak them in cold water beforehand and dry them thoroughly before baking. You can make the pesto in advance—it also pairs well with pasta or sandwiches.
Fish burger with kale and yoghurt sauce
Step 1
100 g Kikkoman Panko - Japanese style crispy bread crumbs – 50 ml milk – 200 g cod fillet – 1 egg – 1 garlic clove – 3 tsp Kikkoman Naturally Brewed Less Salt Soy Sauce – 1 tbsp vegetable oil
Soak 30 g of the Kikkoman Panko in 50 ml of milk and leave to soften. Blend the cod, egg, garlic and Kikkoman Less Salt Soy Sauce until smooth. Add the soaked panko and mix well. Form two patties and coat them in the remaining dry Kikkoman Panko. Fry the patties in the vegetable oil until golden on both sides.
Step 2
60 g kale – 1 tbsp Kikkoman Toasted Sesame Oil – 1 tsp sesame seeds – 1 pinch salt
Wash and thoroughly dry the kale, then remove the tough stems. Place in a bowl, drizzle with the Kikkoman Sesame Oil, add the salt and sesame seeds, and toss to coat. Spread the leaves on an oven tray lined with baking paper. Bake at 160°C for 10 minutes until crisp.
Step 3
2 pickled cucumbers – 2 tbsp capers – 3 tbsp yoghurt – 2 tsp lemon juice – 1 garlic clove – 1 tsp Kikkoman Naturally Brewed Less Salt Soy Sauce
Finely dice the pickled cucumbers and place them in a bowl. Add the capers, yoghurt, lemon juice, crushed garlic and Kikkoman Less Salt Soy Sauce. Stir well to combine.
Step 4
2 burger buns
Cut the burger buns in half and lightly toast them. Spread a spoonful of sauce on the bottom half, add the fish patty, another spoonful of sauce and the baked kale. Top with the other half of the bun.
Tip
Instead of a bun, you can use a wrap or serve the patty on lettuce leaves. For a twist, add a pinch of curry powder or some chopped dill to the sauce.
Baked cod with kale and sweet potato
Step 1
1 tbsp Kikkoman Naturally Brewed Less Salt Soy Sauce – 4 tsp lemon juice – 1 tbsp Kikkoman Toasted Sesame Oil – 1 tsp grated ginger – 0.5 red chilli – 300 g cod fillet
Mix the marinade ingredients, add the cod fillet and refrigerate for 20 minutes.
Step 2
1 tbsp Kikkoman Toasted Sesame Oil – 1 sweet potato – 60 g kale
Place the diced sweet potato in a baking dish, drizzle with the Kikkoman Sesame Oil and mix well. Pre-bake for 10 minutes (180 °C). Then add the cod fillet and the kale, with the leaves washed and dried and the tough stems removed. Drizzle everything with the remaining marinade and return to the oven for another 15 minutes.
Tip
For extra aroma, try adding a little grated lemon zest to the marinade.
Discover more
