Furikake noodle stir fry
3 years ago
Nutrition
Furikake – a Japanese condiment consisting of sesame seeds, nori and shiso – is sprinkled over succulent salmon and served with a vibrant Asian vegetable stir fry with buckwheat noodles.
Prep time: 15 minutes
Serves: 2 adults and 2-3 children
Ingredients:
100g mangetout
150g carrot
160g buckwheat noodles
180g tenderstem broccoli
1 lime
1 red chilli
2 red peppers
2 tbsp furikake
2 tbsp maple syrup
2 tbsp oil
2 tbsp tamari
4cm fresh ginger
4 spring onions
4 x 130g salmon fillet (skin off)
Method
1. Preheat the oven to 220°C / gas mark 7 and boil a kettle.
2. Fill a large pan with boiling water and add a pinch of salt. Place the tenderstem broccoli into the pan and cook on a high heat for 30 seconds. Drain and place in cold water, then set aside.
3. Peel the carrot and using a peeler, make long thin strips and set aside. Finely slice the red peppers and peel and grate the ginger. Slice the spring onions and chilli. (Remove the seeds for less heat.)
4. Make the dressing: in a small bowl, add the tamari, juice from the lime and the maple syrup. Place the salmon on a baking tray lined with parchment paper, and place in the oven to cook for 10-12 mins, until the fish is cooked through. Set aside.
5. Boil a kettle and re-fill the pan used for the tenderstem broccoli, add a pinch of salt and bring to the boil, then scatter the buckwheat noodles in the pan, stirring often to prevent sticking. Simmer for 4-5 mins until cooked but with a slight bite. Once ready, rinse briefly in cold water and set aside.
6. Heat a non-stick wok with 2 tbsp oil on a high heat. Stir-fry the red peppers, mangetout and tenderstem broccoli, half the chilli, half the spring onions and the grated ginger for about 3-4 mins until the vegetables are charred. Add the dressing and reduce slightly before adding the buckwheat noodles and carrot ribbons, then toss together to heat through.
7. Serve the noodles in four warm bowls and scatter over the remaining chilli and spring onions. Flake the salmon over the top of each bowl and sprinkle with the furikake.
517 calories • 49g carbs • 20g fat • 39g protein
Allergens: Fish, Sesame, Soya
Recipe courtesy of Mindful Chef
