Showcasing the Mediterranean diet and Asian diet  




Japanese pan-seared salmon with soba noodles
Marinated salmon fillets pan-seared until crisp on the outside and tender and moist on the inside, served on a bed of slippery soba noodles and delicate vegetables.

4 tablespoons Japanese soy sauce
2 tablespoons mirin (Japanese sweet rice wine)
2 teaspoons brown sugar
2 teaspoons finely grated fresh ginger
1 tablespoon water
2 x 6 oz (180g) salmon fillets
3½ oz (100g) soba noodles
2 tablespoons canola oil
1 bunch bok choy (or other Asian greens)—cut into thirds on diagonal
1 carrot—peeled and thinly sliced on diagonal
1 scallion (spring onion)—thinly sliced on diagonal

MIX the soy sauce, mirin, sugar, ginger and water together and marinate the salmon fillets in the mixture, covered in the fridge, for at least 1 hour. BRING a pot of water to the boil and cook the soba noodles for 4 minutes, then rinse under cold water and drain. HEAT 1 tablespoon of canola oil in a frying pan over a medium heat. ADD the salmon fillets (reserving the marinade) and cook for around 3-4 minutes each side until tender. WHILE the salmon cooks, heat a wok or large skillet over a high heat, add the remaining tablespoon of canola oil and stir fry the bok choy and carrot for 3 minutes. REDUCE the heat to medium-low, add the reserved marinade liquid, cover with a lid and cook for 3 minutes. ADD the scallions and soba noodles and stir to mix well and heat through. SERVE on a bed of the noodle-vegetable mixture with a salmon fillet on top.

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