Fish

Honey Soy Salmon with Soba Noodles

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Quick and speedy dinners is all I have time for these days and this recipe has it all .

It can be ready in under 20 mins.

I swapped the traditional hokkien noodles for more nutritional Soba noodles, as they contain higher protein, minerals and vitamin B. They are as high in carbs as spaghetti, but they will keep you fuller for longer, being made from buckwheat flour and having a higher fibre content. No need to tell you about the health benefits of  salmon, it’s just down right so good for you!

 


Honey Soy Salmon with  Soba Noodles

Serves 4


Ingredients

1/3 cup honey (90g)

80ml light soy sauce

1 long red chilli or birds eye (if you like it hot), seeds removed, finely sliced

4 pieces of salmon, skin on

1 tbsp rice bran oil

2 tsp sesame oil

Bunch of Buk Choy or any preferred asian green, ends trimmed

2 tsp freshly grated ginger

300g  Soba Noodles, cooked in boiling water for 4 mins, rinse


Method

  1. Combine the honey, soy and chilli in a small bowl, set aside.
  2. Season the salmon, both sides with sea salt and ground pepper.Heat a fry pan over med-high heat, add 2 tsp oil and 1 tsp sesame oil, cook the salmon skin down for 3-4 mins, until nice and crispy. Turn over and cook for a further 2-3 mins, depending on how pink you like it. Take off heat and add half of the dressing.
  3. Meanwhile heat a large wok with the remaining oil and sesame oil, add your greens and ginger, stir fry for a couple of minutes, pour in the rest of the dressing, add the noodles and take off heat.
  4. To serve place the noodles and greens on a plate and place the salmon on top, pouring anything left in the pan, over the top.

Notes:

I usually make this recipe for 2 people and keep the remainder sauce in the fridge. It will last about a week and is great tossed through brown rice or quinoa, poached chicken and vegetables.

This recipe was adapted from Delicious Magazine- Valli Little.

 

 

Pan Seared Tuna and Soba Noodle Salad with Ponzu and Wasabi Dressing

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 I love it when friends and family give me fresh produce to cook with, they must think I’m a foodie of some sort – haha- who me?!?

I was given a beautiful fresh piece of tuna, I kept the flavours simple, added some different textures and only lightly seared the tuna. WOW… is the only word to describe how amazing this dish was. The recipe was adapted from a Valli Little (of course, my fav) recipe.


Pan Seared Tuna and Soba Noodle Salad with Ponzu and Wasabi Dressing


Ingredients

1 tablespoon sunflower oil

400 g centre-cut sashimi-grade tuna, available at your local fish market

1/4 cup  white and black sesame seeds

200 g buckwheat soba noodles

1 cup frozen soy beans (edamame), blanched and then placed in cold water*

1 Lebanese cucumber, cut into long thin slices

1 punnet snow pea sprouts, trimmed

1-2 avocado, sliced

4 spring onions, sliced on an angle, only the green part

Dressing

2 teaspoons caster sugar

1/2-1 teaspoon wasabi paste, I used 1/2 teaspoon and it was plenty for my palate

1/3 cup (80ml) ponzu (citrus soy)*

2 tablespoons mirin (Japanese rice wine)*

2 teaspoons fish sauce

Juice of 1 lime

optional

enough oil to deep fry in

1/2 cup lotus roots*


Method

  1. Heat the oil in a frypan over high heat, sear the tuna for 15 secs each side, continuously turning. Allow to cool slightly.Combine sesame seeds on a clean board or plate and roll the cooled tuna in the seeds to cover.Wrap tuna tightly in cling film, twisting ends to secure. Place in the fridge for 30 minutes or till ready to serve.
  2. For the dressing, combine all the ingredients in a  jar, shake and set aside.
  3. Cook the noodles and beans together, will take about 5 minutes, drain and place in cold water.
  4. This step is optional. For the lotus root crisps, I found that I had to twice cook them to get them crispy. I defrosted them in some warm water, patted them dry with paper towel, deep fryed them in a wok or saucepan @165c for a couple of minutes, removed  and  drained. Increased the temperature of the oil to 185c, ready for when I’m about to serve.
  5. Meanwhile, remove tuna from fridge and slice 5mm thick. Toss noodles and soy beans with the half the dressing, divide among the plates or a large platter then place the cucumber, sprouts, avocado, spring onion on top, lay the tuna over the salad and finish with remaining dressing. Lastly, quickly deep fry your lotus root crisps @185c for 1 minute, till light brown, drain and arrange on plates or platter.

*endamame beans and lotus root can be found in the  frozen section at your asian supermarket. Mirin can be found in your local supermarket, asian section and the ponzu (citrus soy-thats what is written on my label) will be in found in a asian supermarket.