Miso Salmon on Soba Noodles and Vegetables
Miso Salmon on Soba Noodles and Vegetables - Delicious culinary journey to Asia
Healthy, because
Even smarter
Nutritional values
Salmon has plenty of omega-3 fatty acids to offer, which are needed for various metabolic processes, vascular function and hormone formation. The essential oils from black cumin inhibit inflammation and help with gum problems.
During the asparagus season, you can replace all or part of the sugar snap peas with green asparagus, which also tastes really good and brings spring to your plate.
(Percentage of daily recommendation)
| Calorie | 660 cal. | (31 %) | ||
| Protein | 42 g | (43 %) | ||
| Fat | 25 g | (22 %) | ||
| Carbohydrates | 65 g | (43 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 15.4 g | (51 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 4.8 μg | (24 %) | ||
| Vitamin E | 3.7 mg | (31 %) | ||
| Vitamin K | 6.9 μg | (12 %) | ||
| Vitamin B₁ | 0.9 mg | (90 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 23.3 mg | (194 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 133 μg | (44 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 5.7 μg | (13 %) | ||
| Vitamin B₁₂ | 4.9 μg | (163 %) | ||
| Vitamin C | 22 mg | (23 %) | ||
| Potassium | 1,200 mg | (30 %) | ||
| Calcium | 140 mg | (14 %) | ||
| Magnesium | 179 mg | (60 %) | ||
| Iron | 6.2 mg | (41 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 3.5 mg | (44 %) | ||
| Saturated fatty acids | 10.7 g | |||
| Uric acid | 170 mg | |||
| Cholesterol | 73 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- ¾ oz ginger (1 piece)
- 1 garlic clove
- 1 red chili pepper
- 2 Tbsps Miso paste (Soybean Paste)
- 2 Tbsps Mirin (sweet rice wine)
- 2 Tbsps soy sauce
- 1 tsp honey
- 18 ozs salmon fillets (4 fillets)
- 1 bunch scallions
- 7 ozs Snow peas
- 3 Tbsps Coconut oil
- salt
- peppers
- 12 ozs Soba Noodles (buckwheat noodles)
- ½ oz Black cumin seeds (2 TBSP.)
Preparation steps
Peel ginger and garlic and chop very finely. Halve chili pepper lengthwise, remove seeds, wash and chop.
For the marinade, heat miso, mirin, soy sauce and honey in a small saucepan. Add ginger and garlic and sauté over medium heat for 2 minutes; then let cool. Then pour into a shallow dish. Rinse salmon fillets, pat dry and let marinade for about 30 minutes.
In the meantime, clean and wash the spring onions and sugar snap peas. Heat 2 tablespoons of oil in a frying pan. Sauté vegetables for 5 minutes over medium heat, season with salt and pepper.
Cook pasta according to package directions in plenty of boiling salted water until al dente.
Remove salmon fillets from marinade and drain well. Heat remaining oil in a 2nd frying pan. Sear salmon fillets on both sides for 3-4 minutes each over high heat. Drizzle with marinade, remove from heat and let sit for 5 minutes.
Drain the pasta, drain well and arrange on plates with vegetables and salmon. Pour some of the marinade from the pan over it and sprinkle with black cumin.
