Recipe: Cold Asian Noodle Salad with Salmon

This noodle salad is full of flavorful cool greens and veggies topped with tender salmon filet. The fish also offers greater than 100% of recommended vitamin D.

Ingredients

For the noodles
1 pound boneless, skinless wild salmon fillet
Juice of 1 lemon
8 ounces whole-wheat fettuccine
1 English cucumber, halved lengthwise and sliced very thin
2 scallions, white parts and 3 inches of green, cut diagonally into ¼ inch slices
¼ cup chopped fresh cilantro
1 tablespoon toasted sesame seeds

Garlic sauce
2 teaspoons reduced-sodium soy sauce
3 tablespoons rice wine vinegar or dry sherry
1-inch piece fresh ginger, peeled and grated
1/8 teaspoon sugar substitute
1-2 tablespoons chili sauce
1-2 tablespoons garlic sauce

Directions

1. In a small bowl, combine soy sauce, vinegar, ginger, sugar substitute, and chili and garlic sauces to taste. Set aside.
2. Place the salmon in a microwave-safe dish. Add ¼ cup water and the lemon juice. Microwave on high for 4-6 minutes.
3. Turn the fish over, cover tightly with plastic wrap, turning one corner back to form a vent. Rotate the fish if you not have a rotating tray. Microwave for another 4 minutes.
4. Test with the sharp point of a knife to see if the fish flakes easily and is opaque. Cook for additional 10-second intervals if needed until cooked through. (Remember that the fish will continue to cook after it is removed from the microwave so don’t overcook it. It should be moist.)
5. Remove from the poaching liquid when cooked through, flake into bite-size pieces, and refrigerate until ready to assemble the salad.
6. Cook the pasta until al dente, according to the package directions. Rinse with cold water, drain well and place in a large bowl. Toss the pasta with salmon, cucumber, scallions, cilantro and garlic sauce. Garnish with toasted sesame seeds and serve.

Nutrition information

Each serving contains:

Calories: 410 (20% calories from fat)
Total fat: 9g
Saturated fat: 2g
Protein: 32g
Carbohydrates: 52g
Dietary fiber: 8g
Sodium: 260mg
Potassium: 900mg
Cholesterol: 60mg