Udon Noodles with Miso Poached Tilapia

Dairy Free
Health score
13%
Udon Noodles with Miso Poached Tilapia
40 min.
4
505kcal

Suggestions

Ingredients

  • 3.5 ounces mushroom caps fresh sliced
  • tablespoons miso paste 
  • cup white wine 
  •  scallions sliced chopped for garnish
  • tablespoons soya sauce 
  • pound tilapia fillets 
  • 12 ounces udon noodles 
  • 32 ounce vegetable broth 

Equipment

  • bowl
  • frying pan
  • whisk
  • pot

Directions

  1. Watch how to make this recipe.
  2. In a large pot over high heat, bring water to boil for noodles.
  3. In a large straight-sided frying pan over medium-high heat, whisk together all ingredients except fish and noodles. Bring to boil; reduce to simmer.
  4. Add tilapia fillets, cover, and poach for 10 minutes.
  5. Add udon noodles to rapidly boiling water and cook for 6 to 8 minutes for thin udon and 10 to 12 minutes for thicker udon.
  6. Serve udon in a bowl with miso broth. Top with poached tilapia and chopped scallions.

Nutrition Facts

Calories505kcal
Protein32.88%
Fat9.78%
Carbs57.34%

Properties

Glycemic Index
64.33
Glycemic Load
33.77
Inflammation Score
-7
Nutrition Score
16.301739205485%

Flavonoids

Malvidin
0.04mg
Catechin
0.46mg
Epicatechin
0.33mg
Hesperetin
0.24mg
Naringenin
0.23mg
Kaempferol
0.13mg
Myricetin
0.01mg
Quercetin
0.99mg

Nutrients percent of daily need

Calories:504.78kcal
25.24%
Fat:5.14g
7.9%
Saturated Fat:0.8g
4.98%
Carbohydrates:67.79g
22.6%
Net Carbohydrates:61.49g
22.36%
Sugar:11.99g
13.32%
Cholesterol:56.7mg
18.9%
Sodium:2971.72mg
129.21%
Alcohol:6.18g
100%
Alcohol %:1.45%
100%
Protein:38.87g
77.74%
Selenium:49.89µg
71.28%
Vitamin B12:1.8µg
30.03%
Vitamin B3:5.97mg
29.85%
Phosphorus:266.66mg
26.67%
Fiber:6.29g
25.17%
Vitamin D:3.61µg
24.1%
Vitamin K:24.19µg
23.04%
Manganese:0.34mg
16.9%
Vitamin B6:0.34mg
16.76%
Potassium:531.17mg
15.18%
Magnesium:53.1mg
13.27%
Vitamin A:583.9IU
11.68%
Vitamin B2:0.18mg
10.87%
Vitamin B5:1.03mg
10.35%
Folate:40.84µg
10.21%
Copper:0.2mg
9.79%
Iron:1.56mg
8.69%
Zinc:1.1mg
7.35%
Vitamin B1:0.08mg
5.06%
Vitamin E:0.5mg
3.36%
Calcium:32.78mg
3.28%
Vitamin C:1.69mg
2.05%