Wednesday, 28 October 2015

Miso Fish with Soba Noodles.




Soba noodles are made of buckwheat and may need some getting used to. They are healthy and nutritious. Japanese cuisine often showcases them well.













Here is a healthy meal family style. enough to serve 4 persons.


Step 1


4 pieces salmon fish 4inch/10cm squares; marinated for 30 minutes or overnight. Bring to room temperature before cooking.

Remove the marinade and grill or pan fry the fish until cooked.

Marinade:

1 tsp finely chopped fresh ginger or 1 tbsp ginger syrup
1 tsp Nanami Togarashi(Japanese chillie powder with sesame seeds)
3 tbsp white miso paste
1 tsp horseradish paste or wasabi
3 tbsp rice wine vinegar
3 tbsp sake
3 tbsp soya sauce
1 tbsp honey
pinch of salt

Step 2 


12 oz/350 gm packet soba noodle, cooked in an open pot of boiling water, salt and a tsp of oil for 8 minutes and drained well.


Step 3


Pick any 5 favourite vegetables of choice and slice them all evenly on the diagonal; Stir fry them in 1 tbsp of oil in a large wok for 5 minutes. Do not over cook.


(1 carrot, 1 celery stick, 5 mushrooms,1 courgette/zucchini, 1 baby eggplant, 12 green beans, 3 green onions, 3 florets broccoli, 3 florets cauliflower, 6 small bok choy slit in half)


1 large long red chillie pepper

1 large  long yellow chillie pepper
3 finely chopped garlic cloves

Assembly

Stir fry the vegetables, add the cooked noodles to stir fry, toss the remainder of the marinade all over Stir well and and distribute it in 4 bowls. Top each bowl with one piece of fish and serve immediately.



Tips

An alternate pasta/noodle that taste  just as good and are healthy is one made up of rice and spinach and is available in supermarkets.


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