Nutritional Win of the Week: Soba Noodles with Salmon

Soba Noodles with Salmon, Spinach and Broccolini

Soba Noodles with Salmon, Spinach and Broccolini

Most of the dishes featured as a “Nutritional Win” on this blog are meals I enjoy alone or with my girlfriend with whom I share a standing super healthy Tuesday night dinner date. Though my husband is making better food choices these days, the food I cook for the two of us is a compromise between his preferences and my unwillingness to budge on weeknight dinner calorie and fat counts.

My husband gets a lot of crap from his friends, my friends, my family and me about how picky he is with food. To be fair, he isn’t that picky, but the foods he won’t eat are difficult to avoid. His utter refusal to eat tomatoes is something I should probably work on in therapy because I can’t let it go. He has been known to reject a sandwich someone accidentally adorned with a slice of tomato because, even after the tomato is removed, he finds it still tastes “tomato-y.” (See, I told you I have a lot to work through with this tomato stuff).

The point of that long paragraph about my husband’s tortured relationship with tomatoes being – we have found a weeknight dinner that is not a compromise. It’s as clean and healthy as my dream and my husband loved it so much he served himself seconds before he finished his firsts. *Swoon*

I’ve modified this bad boy enough that I feel comfortable posting it as I make it though you are welcome to check out the original online here. So with no further ado, let’s make Soba Noodle Salad with Salmon and Broccolini.

  • 2 tablespoons low sodium soy sauce
  • 2 tablespoons unseasoned rice vinegar
  • 1 tablespoon honey
  • 1 teaspoon freshly grated ginger
  • Black pepper
  • 7 ounces buckwheat soba noodles* (the bag I used packed theirs in 3.5 ounce bundles, 3.5 didn’t seem like enough so I used 2 bundles)
  • ½ pound salmon fillet
  • 1 bundle broccolini, chopped into florets and bite sized stem pieces (roughly 3 pieces total per stalk)
  • 4 cups baby spinach
  • Sesame seeds for sprinkling

Cook soba noodles as directed on the package. You want them al dente for this dish. While they cook, whisk together the first 5 ingredients in a large bowl.

When soba noodles are cooked, drain them and then toss them in a bowl of ice water. This salad is served cold. When the noodles are cooled, drain them again and toss them with the dressing in the large bowl.

Cook salmon on the stove in a medium nonstick pan over medium high heat. You want a nice brown on both sides and a deep pink in the middle. About 4 minutes per side, depending on the thickness of your fillet. When cooked, set aside on a plate to cool slightly. Remove skin if you haven’t already.

Wipe out skillet, fill with water one inch deep. Bring to boil. When boiling, add salt followed by broccolini. Cook broccolini for 3 minutes.

Drain broccolini and add to the soba noodles. Add spinach and toss to combine vegetables with noodles and dressing. Divide noodle salad between bowls and sprinkle chunks of salmon over the top. Finish with a light sprinkle of sesame seeds.

We were able to get 3 servings out of this dish. To stretch it further, I’d bulk up the salmon and the spinach.

*Buckwheat soba noodles are expensive at the grocery store (talking nearly $8/bag). I’d recommend purchasing on Amazon if you have a Prime membership to bring the price down to about $4.50/bag.