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Miso Marinated Salmon on Soba Noodles

Betty (135x210)
Cooking with Betty Salas

More so than ever, the hustle and bustle of our hectic lifestyle is taking its toll on our health. As we go about our frenzied day-to-day juggling of family, work and social commitments, far too often we neglect to look after ourselves. Eating to good health, and is the main factor in healthy human development from prenatal and early childhood to later stages in life.

Due to the current wave of media and public criticism of our nation’s poor eating habits we’ve all been made acutely aware that a healthy diet is important in reducing the risk of many chronic and life threatening diseases. From fast food menus to food packaging labels, nowadays nothing escapes public scrutiny. If the cases against McDonalds and even more recently Ribena are anything to go by, I believe the tide is slowly changing.

Cold water fish likes salmon, mackerel, rainbow trout, fresh white fish and Atlantic herring are rich in polyunsaturated fats known as omega-3 fatty acids. Recent studies have claimed that there are many health benefits for momega-3 fatty acids, including a reduction in the risk of heart disease, reduced lung inflammation in smokers, breast and colon cancer prevention and promoting large birth weight babies.

Furthermore, we don’t have to eat a lot of thee fish to enjoy their benefits. Two fish meals a week is sufficient to maintain our body’s wellness.


Salmon fillets                                     5 pcs or 200 gms each

Soba noodles                                       500 gms

Miso Marinade

White miso paste                                1¼ cup

Sugar                                                   ¾ cup

Sake                                                    200 ml

Mirin                                                   200 ml


Mix together all the ingredients for miso marinade in a bowl.

  1. Marinate overnight the salmon pieces with miso mixtures. Note that fish should not be marinated with miso for more than 2 days, otherwise they will come out too salty and hard.
  2. Wipe clean the salmon from the miso marinade and place them in baking dish sprayed with olive oil.
  3. In a 200 degree centigrade oven, bake each side of the salmon for 7 minutes or until cooked.
  4. to cook the soba noodles:
  5. Add the soba noodles to a pot of boiling water.
  6. Stir to prevent the noodles from sticking together.
  7. When the water starts to boil again and when froth starts to come up, add a cup of cold water.
  8. Allow the water to boil again and then drain.
  9. Rinse the noodles under cold water and drain again.
  10. Serve with steamed broccoli and grated daihon salad dressing.

Note: Ingredients for miso Marinade, soba noodles and daihon salad dressing can be purchased at Chowking Food Mart at Westfield Parramatta or any Korean and Japanese grocery.





is a UP Diliman B.S. Food Technology graduate and experienced food technologist, manager, franchised business entrepreneur and former owner of the Sans Rivals, The Crescent Fairfield, NSW.