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South Korea promotes lower-salt versions of everyday side dishes
South Korea’s Ministry of Food and Drug Safety has shared recipes for three side dishes designed to reduce sodium while keeping strong flavors: yuzu braised cod, paprika water kimchi and gochujang ratatouille. The recipes are included in the agency’s public recipe database and focus on different cooking techniques to help lower salt intake.
Yuzu braised cod uses citrus flavors instead of extra seasoning
The yuzu braised cod recipe uses yuzu preserve and balsamic vinegar to add aroma and acidity, allowing the dish to rely less on salt for flavor. The cod is prepared with sliced vegetables, steamed, and served with a sauce made from balsamic vinegar, white wine and yuzu ingredients.
The dish contains 84 calories per serving, with 9.6 grams of protein, 0.4 grams of fat and 109.7 milligrams of sodium.
Paprika water kimchi reduces salt through preparation methods
Paprika water kimchi, a lighter style of Korean kimchi, uses a technique of rinsing salted cabbage three times with cold water to remove excess salt. The recipe adds paprika juice, fruits and vegetables for flavor, with optional green chili peppers for a sharper taste.
The dish contains 44.9 calories per serving, with 10.1 grams of carbohydrates, 1.1 grams of protein, no fat and 272 milligrams of sodium.
Gochujang ratatouille combines Korean and European-style ingredients
The gochujang ratatouille recipe blends the French vegetable dish with Korean flavors by adding gochujang, a Korean fermented red pepper paste. Tomatoes provide potassium, while low-sodium salami is briefly boiled before use to reduce salt content.
The dish is baked with zucchini, eggplant, mushrooms and other ingredients in a tomato-based sauce. It contains 62.6 calories per serving, with 7.6 grams of carbohydrates, 3.1 grams of protein, 2.2 grams of fat and 138.5 milligrams of sodium.
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