Salmon and soba noodle salad
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Prep Time
5 Minutes
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Cook Time
10 Minutes
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Yield
1
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Difficulty Level
Easy, Quick
Ingredients
- for the salad
- 1 x 95g can Safcol Salmon in Springwater, drained
- 1 tablespoon sesame seeds, toasted
- 1 tablespoon sesame oil
- 1 tablespoon nori sheet, shredded
- 200g dried soba noodle
- 4 button or shitake mushrooms, sliced
- 6 spears asparagus, cut into 3cm lengths
- for the dressing
- 1½ teaspoon lime juice
- 1½ teaspoon light soy sauce
- 1 teaspoon sesame oil
- 1 teaspoon grated palm sugar or soft brown sugar
- to serve
- fresh coriander leaves
- 2 wedges of lime
Instructions
- Place soba noodles in boiling water until al dente, drain and run under cold water separating the noodles gently. Drain again and coat with sesame oil.
- In a saucepan, on medium heat, brown the onions in the sesame oil. When lightly golden, add mushrooms, then asparagus until bright green, this should take about 1-2 minutes. Remove the pan from the heat immediately. In a large bowl, toss ¾ of the flaked salmon with the noodles, mushrooms and asparagus.
- Whisk the dressing ingredients together and coat the salad. Garnish with remaining Salmon flakes, fresh coriander leaves and lime wedge.
| Servings: | 2 |
| Ready in: | 15 Minutes |
| Course: | Lunch, Dinner, Side |
| Recipe Type: | Salad |
| Ingredient: | Salmon |
Salmon and soba noodle salad
This simple salmon and soba noodle salad is a healthy, satisfying and easy to prepare for a quick mid-week dinner, and keeps well for lunch the next day. It also transcends seasons, as the asparagus can be swapped for green beans or snow peas.
Good for your brain, heart and arteries.
Ashleigh Feltham (MNutrDiet)
This is the perfect soba noodle salad. The star protein from Safcol is the salmon in springwater. As a fatty fish, it contains more of the essential omega 3 fat your brain, heart and arteries need to function well. It also helps to absorb the fat-soluble vitamins A, D, E and K which require fat to be absorbed properly. Sesame seeds are a good source of calcium which is needed for normal muscle contractions as well as keeping your teeth and bones strong. Sesame seeds are also made up of mostly unsaturated fat which is better for optimal cholesterol levels.
Nori sheets are the only plant form of omega 3 fats which, like fish, are made up of DHA and EPA. Nori sheets are also a good source of iodine which is needed for healthy thyroid function. Mushrooms are a good source of B vitamins which are needed to make energy from the food which you eat. Asparagus is a good source of a B vitamin called folate which is needed for DNA to be made and to be repaired when damage occurs.
Lime juice contains immune-supporting vitamin C and fresh coriander leaves add their own array of antioxidants. Antioxidants help to fight off free radicals which can cause damage and disease to the cells of your body.
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If you like salmon, be sure to check out our salmon recipes page for more inspiration!
Did you know: Soba is the Japanese name for buckwheat. It usually refers to thin noodles made from buckwheat flour or a combination of buckwheat and wheat flours. They contrast to thick wheat noodles, called udon. Wiki
