Smoked trout & cucumber sesame noodles

Dairy Free
Health score
40%
Smoked trout & cucumber sesame noodles
15 min.
2
551kcal

Suggestions


If you're looking for a quick and delicious meal that is both satisfying and healthy, look no further than this Smoked Trout & Cucumber Sesame Noodles recipe! This dish is perfect for a refreshing lunch or a light main course, and best of all, it’s dairy-free, making it suitable for a variety of dietary preferences.

The star of this recipe is the delicate smoked trout, which adds a wonderful depth of flavor that pairs beautifully with the nuttiness of tahini and sesame. The soba noodles provide a unique texture and are a great source of protein, while crisp cucumber and fresh spring onions bring a refreshing crunch to the dish. In just 15 minutes, you can whip up an elegant meal that looks as good as it tastes.

Whether you’re new to cooking or a seasoned chef, this dish is incredibly simple and requires minimal equipment. The combination of vibrant ingredients and savory flavors makes every bite a delightful experience. Plus, with a caloric content of just 551 kcal per serving, you can indulge in this guilt-free treat any time of the day. So, why not give this recipe a try? You'll impress your family or guests with a dish that's sure to be a hit!

Ingredients

  • 1.2 vegetable stock 
  • knob ginger fresh shredded peeled
  • 100 soup noodles 
  • tbsp soya sauce reduced-salt
  • tbsp peanut butter 
  • 125 trout smoked flaked
  • 0.5 large cucumber sliced
  •  spring onion finely sliced
  • servings sesame seed 
  • servings sesame oil 

Equipment

  • frying pan

Directions

  1. Bring the stock and shredded ginger to the boil in a large pan, add the noodles, then simmer for 4 mins until tender.
  2. Drain, then cool under cold running water.
  3. Mix together the soy, tahini and 2 tbsp water (or more if you need) to make a dressing the consistency of single cream. Toss the cooled noodles and fish with the dressing and cucumber. Scatter with the spring onions and sesame seeds, then drizzle with a little sesame oil, if using.

Nutrition Facts

Calories551kcal
Protein17.78%
Fat43.88%
Carbs38.34%

Properties

Glycemic Index
106.5
Glycemic Load
19.74
Inflammation Score
-9
Nutrition Score
29.35826081815%

Flavonoids

Kaempferol
0.49mg
Quercetin
3.84mg

Nutrients percent of daily need

Calories:550.88kcal
27.54%
Fat:27.14g
41.76%
Saturated Fat:4.23g
26.45%
Carbohydrates:53.37g
17.79%
Net Carbohydrates:48.93g
17.79%
Sugar:9.23g
10.26%
Cholesterol:36.25mg
12.08%
Sodium:2964.56mg
128.89%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:24.75g
49.49%
Vitamin B12:4.87µg
81.15%
Vitamin K:81.6µg
77.72%
Manganese:1.46mg
72.96%
Selenium:42.92µg
61.31%
Phosphorus:364.95mg
36.5%
Copper:0.71mg
35.75%
Vitamin A:1715.09IU
34.3%
Vitamin B3:5.66mg
28.31%
Vitamin B1:0.38mg
25.67%
Magnesium:101.26mg
25.32%
Iron:3.79mg
21.08%
Vitamin B2:0.33mg
19.5%
Vitamin B6:0.37mg
18.56%
Potassium:635.4mg
18.15%
Fiber:4.44g
17.74%
Vitamin B5:1.75mg
17.47%
Folate:66.28µg
16.57%
Vitamin D:2.44µg
16.25%
Calcium:156.9mg
15.69%
Zinc:2.24mg
14.94%
Vitamin C:9.35mg
11.33%
Vitamin E:1.35mg
8.97%