This meal rocked my world tonight, and I just had to share it. I had a beautiful fillet of fresh, wild caught skin-on trout that I needed to cook up, and soba sounded good, so I decided on a Japanese/macrobiotic inspired meal of fish, soba, and stirfried vegetables with sauerkraut. Could easily be made in a larger portion for a crowd! It was super quick - probably about 15 minutes prep time tops. Even better, it tasted amazing and left me feeling great.
If gluten-intolerant, make sure to use 100% pure buckwheat soba (soba is most commonly made with a blend of wheat and buckwheat). It is a little harder to find than regular soba, but worth the effort!
PAN SEARED TROUT WITH SOBA, BOK CHOY, AND SAUERKRAUT (gluten free)
yield: 1 serving
4 oz fresh wild caught trout
2 oz 100% pure buckwheat soba noodles
2 baby bok choys, chopped
4 green onions, chopped
3-4 baby carrots, or 1 small carrot, cut into fine strips or diagonal rounds
1-2 T azuki tamari (or regular soy tamari)
1/2 c raw, natural sauerkraut
olive oil or sesame oil
1 sheet nori
- Bring water to boil in small saucepan, and add soba. Boil until just al dente - do not overcook pure buckwheat soba, it WILL get mushy and fall apart! Rinse and put in bowl.
- While soba is cooking, heat oil in heavy bottom fry pan. Add bok choy, green onion, and carrot, and saute briefly. Add a splash of tamari, and saute until just softened. Remove, and place in bowl.
- Pour some tamari on your trout, and let soak into flesh. Wipe out fry pan, then add a touch of oil and turn up to medium high heat. If trout has skin, first place flesh side down, and sear. Then flip and place skin side down, add a touch of water to the pan, and cover. Let cook for 5-7 minutes, or until fish is cooked through and flaky. Remove from pan, and remove skin. Place fish in bowl next to noodles and vegetables.
- Spoon some sauerkraut into the bowl. Cut your nori into fine strips, and sprinkle over noodles. Add another splash of tamari to the noodles if desired.
- Mix wasabi powder with water to make a paste, and serve alongside the meal. If you can tolerate sesame, sprinkle some sesame over your noodles, it woudl be darn good Eat with chopsticks for ultimate enjoyment. Yum!