Recipes · Japanese · Stews
Oden (Fish Cake and Vegetable Stew)
One serving has 347 kcal and 34 g protein, and at least a fifth of a woman's daily need of selenium (96%), cobalamin (93%), phosphorus (84%), copper (57%), choline (52%) and niacin (39%). Ready in 60 minutes.
- Preparation: 15 min
- Cooking: 45 min
- Makes: 1 serving (661 g)
- Difficulty: Easy
- Diets: Pescatarian, Dairy-free, High protein, Low carb
- Contains: alcohol, celery, egg, fish, gluten, shellfish, soy
Ingredients
- 350 g Fish stock
- 90 g Surimi
- 120 g Daikon radish, raw
- 50 g Eggs, whole, raw
- 30 g Tofu, fried
- 10 g Soy sauce
- 8 g Sake
- 3 g Sugar
Method
- Peel the daikon and cut it into thick rounds; simmer in plain water for 10 minutes to soften slightly, then drain.
- Boil the egg for 9-10 minutes, then cool and peel.
- Bring the fish stock (dashi stand-in) to a simmer with the soy sauce, sake and sugar.
- Add the daikon and simmer gently for 20 minutes, then add the fish cake, fried tofu and boiled egg.
- Continue simmering very gently, uncovered, for another 20-30 minutes so the flavours soak into the daikon and egg; the longer and slower, the better.
- Serve hot in bowls with plenty of the broth.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 347 kcal | 16% |
| Carbohydrates | 19.4 g | |
| Water | 585 mL | |
| Fiber | 3.2 g | 11% |
| Protein | 34.2 g | 71% |
| Tryptophan | 0.26 g | |
| Threonine | 1.2 g | |
| Isoleucine | 1.3 g | |
| Leucine | 2.1 g | |
| Lysine | 2.1 g | |
| Methionine | 0.74 g | |
| Cystine | 0.37 g | |
| Phenylalanine | 1.2 g | |
| Tyrosine | 1 g | |
| Valine | 1.4 g | |
| Histidine | 0.65 g | |
| Fat | 13.9 g | |
| Monounsaturated | 3.7 g | |
| Polyunsaturated | 5.7 g | |
| Docosahexaenoic Acid (DHA) | 0.6 g | |
| Eicosapentaenoic Acid (EPA) | 0.47 g | |
| Omega-6 | 3.9 g | |
| Saturated | 3.1 g | |
| Trans-Fats | 0.02 g | |
| Cholesterol | 213 mg | |
| Calcium | 289 mg | 29% |
| Copper | 0.51 mg | 57% |
| Iron | 3.9 mg | 22% |
| Magnesium | 93.3 mg | 30% |
| Manganese | 0.62 mg | 34% |
| Phosphorus | 589 mg | 84% |
| Potassium | 833 mg | 18% |
| Selenium | 52.7 µg | 96% |
| Sodium | 1,479 mg | |
| Zinc | 2.2 mg | 27% |
| Thiamin (vitamin B1) | 0.12 mg | 11% |
| Riboflavin (vitamin B2) | 0.41 mg | 37% |
| Niacin (vitamin B3) | 5.5 mg | 39% |
| Pantothenic acid (vitamin B5) | 1.1 mg | 21% |
| Pyridoxine (vitamin B6) | 0.25 mg | 19% |
| Folate (vitamin B9) | 82.4 µg | 21% |
| Cobalamin (vitamin B12) | 2.2 µg | 93% |
| Choline | 222 mg | 52% |
| Vitamin A | 102 µg | 15% |
| Vitamin C | 26.4 mg | 35% |
| Vitamin D (D2 + D3) | 41 IU | 7% |
| Vitamin E | 1.6 mg | 11% |
| Vitamin K | 3.6 µg | 4% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.9 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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