Soup, Stew and Chili: Warm Soup, Stew and Chili: Asian Noodles with Poached Alaska Salmon
If you like ramen soup but want something healthier, packed with Omega-3s and lower in salt, try this Recipe Makeover.
Per serving: 362 calories, 9.2g fat, 711mg sodium, and 35.3g protein.
Saves: 18 calories, 6.8g fat, 929mg sodium, and adds 25.3g protein over traditional ramen soup!
Author: Alaska Seafood Marketing Institute
Date: November 09, 2010
Serves: 4 person(s)
Preparation Time: 10 mins
Cooking Time: 12 mins
Traditional packaged ramen or noodle soups are high in sodium and low in overall nutrition. Although their labels often state that the noodles are for two servings, one package is easily consumed as a full serving.
Asian Noodles with Poached Alaska Salmon is a lower-sodium noodle dish that adds protein with healthy omega-3-fats, vegetables and flavor.
| Recipe Makeover|
4 Alaska Salmon fillets (about 4 oz each), fresh, thawed or frozen
2 cup water
2 packages (about 6 oz each) Asian soup bowl entrées, any flavor
3 cup total of any of the following: edamame beans, sliced bok choy, carrots, spinach, sliced mushrooms, pea pods, scallions, ginger
2 tsp low-sodium soy sauce
| Traditional Recipe|
4 packages (3 oz each) Shrimp Ramen Noodles
Rinse any ice glaze from frozen Alaska Salmon under cold water; pat dry with a paper towel.
Add water and seasoning/dry vegetable mix from soup bowls to large pan. Bring to boil; turn off heat. Add salmon, skin side down; return heat to simmer. Cover pan tightly and cook 5 minutes.
Add sauce packets, noodles and vegetables; drizzle with soy sauce. Cover pan tightly and cook an additional 2 to 4 minutes for frozen salmon or 1 to 2 minutes for fresh/thawed fish. Cook just until fish is opaque throughout.
Serve salmon with noodles, vegetables and broth.
To further lower the sodium content of this recipe, use reduced-sodium Asian soup-bowl entrées.
|Calories:||362 cals||380 cals|
|Kilojoules:||1,515 kJ||1,589 kJ|
|Fat||9.2 g||16.0 g|
|Carbohydrates||35.0 g||52.0 g|
|Protein||35.3 g||10.0 g|
|Cholesterol||59.0 mg||0.0 mg|
|Sodium||711 mg||1,640 mg|
|Saturated Fat||1.2 g||7.0 g|
|Fiber||4.0 g||4.0 g|
|Calcium||176.0 mg||0.0 mg|
|Total Sugars||2.8 g||2.0 g|