5 from 5 votes
Overhead shot of Green Tea Poached Salmon Soba Noodles with arugula, sliced radishes and julienned carrots in a neutral colored bowl with chopsticks resting on the edge; and a ramekin of sesame seeds, sliced scallions and a pale blue linen arranged around the bowl.
Green Tea Poached Salmon Soba Noodles
Prep Time
15 mins
Cook Time
35 mins
Total Time
50 mins
 
This Green Tea Poached Salmon Soba Noodles bowl is healthy, nutritious and seriously satisfying!  Easy to make and even easier to devour, this warming dish is guaranteed to soothe your soul!
Course: entree, Main Course
Cuisine: American, Asian, Fusion
Keyword: fish, green tea, Healthy, salmon, seafood, soba noodles, tea
Servings: 4
Calories: 503 kcal
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
  1. 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.
  2. 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.*
  3. 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. 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.
  5. Strain the tea poaching liquid into a small bowl
  6. 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.
  7. 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!
Recipe 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 Facts
Green Tea Poached Salmon Soba Noodles
Amount Per Serving
Calories 503 Calories from Fat 99
% Daily Value*
Fat 11g17%
Saturated Fat 1g6%
Cholesterol 93mg31%
Sodium 1001mg44%
Potassium 1110mg32%
Carbohydrates 59g20%
Sugar 4g4%
Protein 44g88%
Vitamin A 2795IU56%
Vitamin C 3.7mg4%
Calcium 75mg8%
Iron 3.5mg19%
* Percent Daily Values are based on a 2000 calorie diet.