Green Tea Soba Noodles with Salmon

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.

Green Tea Soba Noodles with Salmon and Veggies

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 soba noodles salmon 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.
• Packed with nutrients! Between the omega-3 in the fish, the vitamins and minerals in the veggies, and the antioxidants and fiber in the green tea noodles, you couldn’t ask for a healthier bite!

Why is green tea good for you?

Green tea is loaded with antioxidants and nutrients, and it has impressive health benefits.

Here are a few proven health benefits of green tea:

• The caffeine in green tea is proven to have a stimulating effect and improve brain function.
• The compounds and nutrients in green tea have been shown to reduce inflammation.
• Green tea is found in many fat-burning supplements as green tea has been proven to boost the metabolic rate and increase fat burning.
• Green tea has been shown to cause mild reductions in blood sugar levels.

So, what happens when you combine the power of green tea with heart-healthy salmon? Health benefits by the dozen!!

Ingredients needed for this salmon soba noodle bowl

• 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 added shredded carrot, radish slices, and arugula to my salmon with soba noodles bowl, but feel free to try different combinations. Arugula can be quite bitter, so you may enjoy spinach instead.

How to poach salmon?

1. 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.
2. Steep: Remove from heat and add the tea bags. Let steep for 3 minutes.
3. 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.
4. Add salmon to poaching liquid: Season the salmon generously with salt and pepper. Add the salmon, skin side down, to the poaching liquid.
5. 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.

Meanwhile, for salmon with soba noodles

1. 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.
2. 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!

Tips for perfectly poached salmon

• 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.

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.

Is poached salmon healthy?

Poaching is one of the healthiest ways to prepare salmon.

Salmon is a great source of protein, rich in omega 3’s, high in B vitamins, and provides heart and skin healthy antioxidants.

Poaching salmon not only ensures a moist, tender fish, but also preserves the nutrients and beneficial omega 3’s much better than any other method of preparation.

And since poaching does not require the addition of oil or fat (like pan-frying or deep-frying), there are no additional calories or fats added to the salmon.

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.

Storing leftover salmon with soba noodles

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.

How to reheat poached salmon? 

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.

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.

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 recipes:

• Salmon Quinoa Fried Rice
• Honey Sesame Salmon & Asian Black Rice Salad
• Baked Honey Dijon Salmon with Brussels Sprouts

Easy Green Tea Soba Noodles with Salmon recipe👇

Print Recipe

5 from 5 votes

Green Tea Soba Noodles with Salmon

Green Tea Soba Noodles with Salmon is a nutritious and seriously satisfying meal! This easy salmon soba noodle bowl will soothe your soul!

Prep Time15 mins

Cook Time35 mins

0 mins

Total Time50 mins

Course: entree, Main Course

Cuisine: American, Asian, Fusion

Keyword: fish, green tea, Healthy, salmon, seafood, soba noodles, tea

Servings: 4

Calories: 503kcal

Author: Cheyanne Holzworth

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:

• 1 package Soba Noodles 9.5 ounces total
• 3 small Radishes sliced
• 1 medium Carrot – shredded
• 1 Cup Arugula can substitute spinach

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

1. 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
2. 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.
3. 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.
4. 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

Calories: 503kcal | Carbohydrates: 59g | Protein: 44g | Fat: 11g | Saturated Fat: 1g | Cholesterol: 93mg | Sodium: 1001mg | Potassium: 1110mg | Sugar: 4g | Vitamin A: 2795IU | Vitamin C: 3.7mg | Calcium: 75mg | Iron: 3.5mg

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