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Soba noodles with salmon poached in green tea broth is a healthy, nutritious, and seriously satisfying dish! Easy to make and even easier to devour, this warming salmon soba noodle bowl is guaranteed to soothe your soul.
Update: This recipe was originally published in October 2018. I made updates to the post below to include more information about making salmon and soba noodles at home.
Table of Contents
About this salmon with soba
Silky soba noodles and tender, protein-packed salmon are soaked in a delicate green tea broth infused with fragrant ginger, pungent garlic, sweet mirin, and rich soy sauce.
Topped with peppery arugula, crisp radishes, and crunchy julienned carrots, this salmon soba noodle bowl is packed with both refreshing and cozy vibes.
Even better — this nutrient-dense meal is healthy and light so you won’t be weighed down for the rest of the day. It’s seriously satisfying and 100% delicious!
Why you’ll love this recipe
- One bowl meal! Enjoy green tea poached salmon with soba noodles and veggies in one tasty dish.
- Easy to make! Learn how to poach salmon the delicious (and easy!) way! Once everything is prepped, you can have dinner on the table in about 30 minutes.
- Simple, fresh ingredients! No fancy sauces, oils, or marinades here. You may already have many of the ingredients on hand.
- Wholesome! Between the fish, the veggies, and the green tea noodles, you couldn’t ask for a better bite!
Ingredients for soba noodles salmon
- Fish Filets: You can buy these portioned or slice up a large filet instead. If you don’t like salmon, you can substitute halibut, snapper, haddock, cod, or trout. Be sure to adjust the poaching time up or down according to the thickness of the fish filets.
- Green Tea: Use your favorite tea bags, preferably without any additional herbs or flavoring. If loose leaf tea is what you have on hand, make a sachet with cheesecloth or a coffee filter instead. Substitute about 1 teaspoon of loose leaf tea per tea bag (so 5 teaspoons total for this recipe).
- Soba Noodles: Use the dry version found in the pasta aisle or in Asian markets. The packages found in the produce section won’t absorb as much of the flavor.
- Garlic & Ginger: Slice these instead of mincing or grating. The garlic slices should be very thin, but keep the ginger slices about 1/2 inch thick.
- Scallions: Commonly known as green onions. Use the white and light green parts for poaching and save the dark green slices for garnish.
- Mirin: This is a rice wine commonly used in Japanese cuisine. Dry sherry will work in a pinch, or substitute with a mixture of 3 tablespoons rice wine vinegar and 1.5 teaspoons sugar.
- Soy Sauce: Tamari or coconut aminos would work as well.
- Veggies: I typically add shredded carrot, radish slices, and arugula to my salmon with soba noodles bowls. However, arugula can be quite bitter, so you may enjoy spinach instead. And I love serving Asian style brussel sprouts as a side here.
How to make salmon soba noodle bowl
- Combine poaching liquid: In a large deep skillet or shallot pow, combine the water, garlic, ginger, and scallions (light parts only). Bring to a boil and immediately reduce the heat to maintain a gentle simmer. Simmer for 10 minutes.
- Steep: Remove from heat and add the tea bags. Let steep for 3 minutes.
- Add flavor: Discard the tea bags and add the mirin and soy sauce. Return the liquid to the stovetop and bring to an almost simmer over medium heat.
- Add salmon to poaching liquid: Season the salmon generously with salt and pepper. Add the salmon, skin side down, to the poaching liquid.
- Poach: Cover the pan and poach for 8-10 minutes, or until the fillets are opaque and firm. Use a spatula to gently transfer the fish to a plate or cutting board, then season with salt and pepper. Flake into bite-sized pieces, if desired, and tent to keep warm. Strain the tea poaching liquid into a small bowl. Set both aside.
- Cook soba: Meanwhile, cook the soba noodles in boiling water according to package directions. Drain the noodles and transfer to a large bowl or individual serving bowls.
- Arrange salmon bowls: Top soba noodles with salmon, radishes, and carrots. Ladle with tea broth, top with arugula, and garnish as desired. Taste and adjust for seasoning with salt and pepper. Enjoy!
Once you master poaching fish, you’ll want to try poaching chicken breasts and cocktail shrimp!
Follow these chef expert tips for the best results
- Try a different tea! You can use any tea you prefer to poach salmon. For example, white tea would be delicious! Regardless, do not let the tea steep for more than 5 minutes, or the poaching liquid will become bitter.
- Sear it first. If you would like the salmon to have a beautiful sear (as shown in the photos), you can quickly pan sear it first. To sear and poach salmon: Heat 1 tablespoon of neutral oil in a skillet over medium heat. Add the salmon filets, skin side up, and sear for 2 minutes. Flip the salmon and add the barely simmering green tea broth. Cover the skillet and cook for 4-6 minutes, or until the fillets are opaque and firm. Continue with recipe as directed.
- Use an instant read thermometer. You want your green tea liquid to remain a constant 140 degrees (give or take a couple of degrees) for poaching salmon filets. Adjust the heat under your element to obtain that temperature. If you are going off eyesight alone, no need to worry! Here’s what to look for: The salmon poaching liquid should have slight movement with steam rising from the pot. There shouldn’t be more than a few little bubbles visible, and the liquid should not be simmering.
FAQs: frequently asked questions
What temperature for poached salmon?
The perfect liquid temperature for poaching salmon, or any fish, is 140 degrees F. To test the liquid, simply hold the tip of the thermometer in the liquid until you get a temperature reading, and then adjust the stovetop’s heat element up or down accordingly until you get a temperature of 140 degrees.
Don’t have a thermometer? No worries! To tell by sight alone, look for the water to have slight movement. You should see some steam rising from the pot with barely a couple of little bubbles. Remember that the liquid should not be simmering.
How long do you poach salmon?
The length of time salmon takes to poach depends on the size and thickness of the fish.
Salmon the same size and thickness as shown in these photos generally takes me minutes 9 minutes cook.
If you are using an instant read thermometer and cooking the salmon at a constant 140 degrees F, the salmon will not overcook. However, if you are going on sight alone for the poaching liquid temperature, you will need to test the temperature of the fish itself.
How to tell when poached salmon is done?
There are a few different ways to tell when salmon is cooked:
- Use an instant read thermometer: The USDA recommends a minimum temperature of 145 degrees F for fish. Always test the temperature of fish by inserting the thermometer into the thickest part of the filet.
- Use a fork: When salmon flakes easily with a fork, it is done.
- Use your sight: When salmon is opaque on the outside with a slightly translucent, pink center, the fish is cooked. Salmon is overcooked when the center is opaque, and it is undercooked if the center is completely translucent.
Can I serve poached salmon cold?
My favorite way to enjoy leftover salmon, especially poached, is to serve it cold! Simply flake the salmon and serve it on salads, as a filling for sandwiches, or season it with a little sea salt and fresh cracked pepper and eat it plain!
And, of course, you can build yourself another soba noodles salmon bowl with any leftover green tea noodles and broth.
Storing leftovers
To properly store, allow both the cooked salmon and the noodles to cool completely to room temperature. Once cool, transfer to an airtight container in the refrigerator for 3-4 days. I recommend storing and reheating the green tea noodles separately.
To further extend the shelf life of poached salmon, you can store it in the freezer for up to 3 months.
Reheating salmon with soba noodles
The best way to reheat poached salmon is low and slow, meaning slowly and at a low temperature. Place the fish on a rimmed baking sheet and warm in the oven at 250-300 degrees F for 10-15 minutes, or until warmed through.
Flavorful, yet healthy and light, this Green Tea Poached Salmon Soba Noodle bowl is easy to make and perfect for busy weeknights!
Until next week, friends! Cheers to a new and exciting way to drink tea!
Cheyanne
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More easy salmon dinners
- Salmon Quinoa Fried Rice
- Honey Sesame Salmon & Asian Black Rice Salad
- Baked Honey Dijon Salmon with Brussels Sprouts
Green Tea Soba Noodles with Salmon
Ingredients
For the Salmon:
- 5 Cups Water
- 3 Cloves Garlic peeled & thinly sliced
- 1 2’’ piece fresh ginger – peeled & sliced into 4 (½’’ thick) slices
- 2 Scallions – thinly sliced; white/light green parts for poaching & dark green parts for garnish
- 5 Green Tea Bags
- 3 TBS Mirin
- 2 TBS Low Sodium Soy Sauce
- 4 6 ounce Salmon Filets , center-cut
- Sea Salt & Pepper to taste
For the Soba Noodles & Bowls:
Optional Garnish: Sesame Seeds, Chili Flakes, Cilantro, Lime Wedges
Instructions
- Bring a large pot of water to a boil (for the soba). Once boiling, season the water generously with salt and lower the heat until you are ready to cook the soba noodles.
- Prepare the tea poaching liquid: In a large deep skillet or saute pan, combine the water with garlic, ginger, and scallions (light parts only). Bring to a boil over high heat. Immediately reduce heat to low and gently simmer for 10 minutes. Remove from heat and add the tea bags. Let steep for 3 minutes.*
- Discard the tea bags and add the mirin and soy sauce. Return the liquid to the stovetop and bring to an almost simmer over medium heat.
- Poach the salmon*: Season the salmon generously with salt and pepper. Once the tea liquid is barely simmering, reduce the heat to medium-low*. Add in the salmon, skin side down. Cover the pan and cook for 8-10 minutes, or until the fillets are opaque and firm. Use spatulas to gently transfer the salon to a plate or cutting board season with salt and pepper. Flake into bite-sized pieces if desired. Tent to keep warm.
- Strain the tea poaching liquid into a small bowl
- Meanwhile, cook the soba noodles in boiling water according to package directions (approximately 4-6 minutes). Drain the noodles and transfer to a large bowl, or individual serving bowls.
- To serve: Top the noodles with pieces of salmon, radishes and carrots. Ladle with tea broth, top with arugula and garnish as desired. Taste and adjust for seasoning with salt and pepper. Enjoy!
Notes
- You can use any tea you prefer. White tea would also be delicious! Regardless, do not let the tea steep for more than 5 minutes or the liquid will become bitter
- If you would like the salmon to have a beautiful sear (as shown in the photos), you can quickly pan sear it first and then poach the salmon in the skillet. To sear and poach salmon: Heat 1 tablespoon of neutral oil in a skillet over medium heat. Add the salmon filets, skin side up, and sear for 2 minutes. Flip the salmon and add the barely simmering green tea broth. Cover the skillet and cook for 4-6 minutes, or until the fillets are opaque and firm. Continue with recipe as directed.
- If you have access to an instant read thermometer, you want your green tea poaching liquid to remain a constant 140 degrees (give or take a couple degrees). Adjust the heat under your element to obtain that temperature. If you are going off of sight alone, no need to worry! The tea poaching liquid should have slight movement with steam rising from the pot. There shouldn’t be more than a couple little bubbles visible and the liquid should not be simmering.
- If you don’t like salmon, you can substitute halibut, snapper, haddock, cod or trout. Be sure to adjust the poaching time up or down according to the thickness of the fish filets.
Nutrition
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James
Are you sure your calorie count is not for 8 servings or that maybe you left off the the noodles when calculating it? 1/4 of a 9 oz package of dry soba noodle is already 227 calories. That’s not even counting the salmon. When I add this recipe up for 4 servings I keep coming up with 600 calories per bowl.
Cheyanne Bany
Hi James,
Thank you so much for catching that!! For some reason the recipe nutrition calculator was glitchy and only counting the salmon as 5 calories. I sincerely apologize for any inconvenience this caused, but I greatly appreciate you bringing it to my attention!! The nutrition information has been updated, however please keep in mind that the values can vary depending on the products and brands you use. Cheers!
Marissa
It’s feeling like fall here (finally!) and I’m all about the cozy bowls. So intrigued by poaching salmon in green tea!! I can always count on you to come up with super creative, super delicious dishes! This is a must try!
Kevin
Such a fabulous way to poach salmon and I bet the flavors are incredible together!
Jennifer @ Seasons and Suppers
I am just loving the idea of tea poached salmon! And with the noodles, such a lovely meal 🙂 And yes, we are expecting our first “measurable” snow of the season on Sunday. So skipping Fall and heading straight into winter apparently.
Mary Ann | The Beach House Kitchen
Fall has arrived here too and I;m loving it! Once again your creativity amazes me Chey! What a flavorful and satisfying bowl. I love salmon and soba noodles, so these bowls will be happening soon here. I love all the great tips you’ve included too. Thanks! Happy weekend ahead!
Kelsie | the itsy-bitsy kitchen
I drink what sometimes feels like gallons of green tea every day but it never occurred to me to poach salmon in it. THANK YOU for doing it for me! This sounds amazing! Have a great weekend, Chey!
angiesrecipes
Yummy! I had oolong tea poached salmon with wild rice a long while ago and this one reminds me that I should make one with green tea soon. Looks heavenly!