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!
entree, Main Course
American, Asian, Fusion
fish, green tea, Healthy, salmon, seafood, soba noodles, tea
Calories: 503 kcal
For the Salmon:
peeled & thinly sliced
– peeled & sliced into 4 (½’’ thick) slices
– thinly sliced; white/light green parts for poaching & dark green parts for garnish
Green Tea Bags
Low Sodium Soy Sauce
Sea Salt & Pepper
For the Soba Noodles & Bowls:
9.5 ounces total
can substitute spinach
Optional Garnish: Sesame Seeds, Chili Flakes, Cilantro, Lime Wedges
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!
- 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.
Green Tea Poached Salmon Soba Noodles
Amount Per Serving
Calories from Fat 99
% Daily Value*
Saturated Fat 1g6%
Vitamin A 2795IU56%
Vitamin C 3.7mg4%
* Percent Daily Values are based on a 2000 calorie diet.