Cheesy Cod Katsu
Ingredients
375 g of ocado own range cod loin
8 slices of monterey jack cheese slices
30 g of plain flour
1 egg, lightly beaten
100 g of panko breadcrumbs
4 tbsp of rapeseed oil
1 sweetheart cabbage, finely shredded
1 carrot, julienned or finely grated
2 tbsp of sesame dressing
4 dollops of tonkatsu sauce
4 dollops of english mustard
4 servings
Calories~688 kcal
Protein~39 g
Carbs~48 g
Fat~39 g
Fiber~5 g
Sugar~9 g
Total recipe
Calories~2,750 kcal
Protein~155 g
Carbs~190 g
Fat~155 g
Fiber~20 g
Sugar~35 g
Method
Step 1
Sprinkle the cod on both sides with the salt, then set aside for 15 mins. Rinse off the salt, pat dry with kitchen towel, then cut each fillet into 2 equal-sized pieces.
Step 2
Slice each piece of fish horizontally, almost in half, being careful not to cut all the way through. Open it up like a book, fold a slice of cheese in half, place it inside the fish then close it back up. Repeat with the remaining fish and cheese slices.
Step 3
Put the flour, beaten egg and breadcrumbs into 3 separate bowls; season the breadcrumbs. One at a time, dust the fish in the flour, shake off the excess, then dip in the egg, turning to coat on both sides. Shake off the excess egg, then press into the breadcrumbs, turning until coated all over.
Step 4
Heat the oil in a large (28cm) frying pan over a medium-high heat. To check if it’s ready, sprinkle some panko in the oil – it should sizzle but not burn.
Step 5
Fry the fish for 3 mins on each side, or until cooked through and golden. Remove to a plate and set aside.
Step 6
Mix the cabbage and carrot together in a bowl with the sesame dressing, then divide between the plates.
Step 7
Slice the fish into 2cm pieces and serve alongside the veg with a dollop each of tonkatsu and mustard. Enjoy with rice, japanese pickles and miso soup (if using).
