Miso Salmon, Eggplant & Soba Noodle Stir-Fry
A fast, easy weeknight stir-fry. The miso marinade can be made ahead and refrigerated, so all you need to do is cook the noodles, roast the broccoli and eggplant then stir-fry it all together in your wok.
A fast, easy weeknight stir-fry. The miso marinade can be made ahead and refrigerated, so all you need to do is cook the noodles, roast the broccoli and eggplant then stir-fry it all together in your wok.
- 1/4 cup water
- 1 tbsp sugar
- 2 tbsp soy sauce
- 1 tbsp sesame oil
- 2 tbsp mirin
- 300 g soba noodles
- 4 tbsp white miso ((i used “shirin†miso))
- 2 tbsp finely grated fresh ginger
- 500 g salmon ( skinned and cut into cubes)
- 4 small italian eggplants)
- 1-2 heads broccoli
- 1 bunch spring onions
- 1 cup edamame beans
- 1/4 cup rice wine
- to serve: extra spring onion ( teaspoon of sesame seeds toasted)
- Carbohydrate 84.1020890477728 g
- Cholesterol 84 mg
- Fat 9.36307129694019 g
- Fiber 6.68019002782864 g
- Protein 19.121972998699 g
- Saturated Fat 1.88041929643455 g
- Serving Size 1 1 Serving (524g)
- Sodium 1200.49123802401 mg
- Sugar 77.4218990199442 g
- Trans Fat 1.05792271755038 g
- Calories 518 calories
Step-by-step
- Preheat the oven to 220°C. Line 2 baking trays with baking paper.
- Boil a pot of water for the soba noodles. Cook for 2 minutes less than packet instructions as they will cook more later when you stir fry them, and they turn mushy easily. Rinse and drain thoroughly in cold water. Set aside.
- In a small bowl or jar, mix together the soy sauce, mirin, white miso, sugar, ginger and sesame oil.
- Add 2 tablespoons of the marinade to the salmon chunks and stir to combine. Set aside.
- Cut the eggplant into thin wedges or rounds (rounds is way faster if you are short on time). Toss in 1-2 tablespoons of the marinade and put straight in the oven.
- Cut the broccoli into florets and the stem into 1/2 cm slices and lay on the other baking tray. Drizzle with both with 2-3 tablespoons of the marinade and toss with your fingers to combine. Place in the oven and roast for 10 minutes or until crispy edged and cooked through. Check the eggplant - it might be done or might need a further 5 minutes.
- Heat a wok over high heat. Add a drizzle of sesame oil. Cook the salmon in batches, turning for 2-3 minutes until just cooked. Remove and set aside on a plate.
- Add another teaspoon of oil to the wok. Add the spring onions and cook for a minute, stirring. Add the edamame beans, rice wine and water, and cook for a further 1-2 minutes.
- Add the noodles back into the pan with the remaining marinade (should be about 2 tbsp), and toss to combine with the beans and spring onions. Add the broccoli, eggplant and salmon and toss for a further minute to heat through and combine.
- Serve with extra spring onion and sesame seeds.
Miso Salmon, Eggplant & Soba Noodle Stir-Fry: A Weeknight Delight
As a busy working mom, finding time to cook a healthy and delicious dinner can feel like a monumental task. Weeknights are often a whirlwind of homework help, soccer practice, and the ever-present battle against bedtime resistance. But even amidst the chaos, I crave a meal that's both satisfying and quick to prepare. That's where this Miso Salmon, Eggplant & Soba Noodle Stir-Fry comes in. It's my secret weapon for a flavorful and nutritious dinner that's ready in under 30 minutes.
The beauty of this recipe lies in its simplicity and flexibility. The marinade, a vibrant blend of soy sauce, mirin, miso paste, ginger, and sesame oil, is the star of the show. You can whip it up ahead of time, storing it in the refrigerator until you're ready to cook. This means that even on my busiest evenings, I can have a delicious dinner on the table without spending hours in the kitchen. The roasting of the eggplant and broccoli adds a lovely char and texture, while the soba noodles provide a light and satisfying base. The salmon cooks quickly in the wok, ensuring it remains flaky and moist. It’s a complete protein powerhouse, packed with healthy fats and omega-3s.
Beyond the Recipe: A Weeknight Ritual
This stir-fry has become more than just a recipe; it's a ritual. The process of chopping vegetables, the fragrant steam rising from the wok, the happy sounds of the family gathering around the table – these are the moments I cherish. The simple act of cooking, even amidst the pressures of modern life, creates a sense of calm and connection. This meal, with its vibrant colors and fresh ingredients, reflects the energy and vitality I strive for in my daily life.
Tips and Variations: Adapting to Your Needs
This recipe is incredibly versatile. Feel free to experiment with different vegetables. Substitute zucchini, bell peppers, or asparagus for the broccoli and eggplant. If you’re not a fan of salmon, chicken or tofu would be delicious substitutes. You can also adjust the amount of miso paste to your liking, creating a bolder or milder flavor profile. For a spicier kick, add a pinch of red pepper flakes to the marinade. The possibilities are endless!
More than Just a Meal: A Reflection of Balance
The balance of flavors and textures in this stir-fry mirrors the balance I strive for in my life. The sweet mirin, the savory soy sauce, the earthy miso, the delicate ginger – each element plays its part in creating a harmonious whole. Just like in life, sometimes we need a little bit of everything to achieve a sense of completeness. This recipe is a reminder that even in the midst of chaos, we can create something beautiful and delicious, nourishing both our bodies and our souls.
Beyond the Stir-Fry: Creating Memories in the Kitchen
Cooking with my family is one of my greatest joys. Involving my children in the preparation of this stir-fry – even the simplest tasks like washing vegetables or stirring the marinade – fosters a sense of teamwork and shared accomplishment. It's a way to connect with them, teach them about healthy eating habits, and create lasting memories. The kitchen, for me, is not just a place to cook; it's a place to nurture, to connect, and to celebrate the simple joys of life.
So, the next time you're looking for a quick, healthy, and delicious weeknight dinner, give this Miso Salmon, Eggplant & Soba Noodle Stir-Fry a try. It's more than just a meal; it's a moment of peace, a chance to connect, and a testament to the power of simple, flavorful food.
