Recipe: Cold Asian Noodle Salad With Salmon

This Asian-inspired noodle salad is full of flavorful cool greens and veggies topped with tender salmon filet. The fish selection offers greater than 100% of recommended vitamin D.

Ingredients

For the noodles

• 1 pound boneless, skinless wild salmon fillet
• Juice of 1 lemon
• 8 ounces whole-wheat fettuccine
• 1 English cucumber, halved lengthwise and sliced very thin
• 2 scallions, white parts and 3 inches of green, cut diagonally into 1/4-inch slices
• 1/4 cup chopped fresh cilantro
• 1 tablespoon toasted sesame seeds
  
  For the garlic sauce
• 2 teaspoons reduced-sodium soy sauce
• 3 tablespoons rice wine vinegar or dry sherry
• 1-inch piece fresh ginger, peeled and grated
• 1/8 teaspoon sugar substitute
• 1 to 2 tablespoons chili sauce
• 1 to 2 tablespoons garlic sauce

Directions

1. In a small bowl, combine soy sauce, vinegar, ginger, sugar substitute, and chili and garlic sauces to taste. Set aside.
2. Place the salmon in a microwave-safe dish. Add 1/4 cup water and the lemon juice. Microwave on high for 4 to 6 minutes.
3. Turn the fish over, cover tightly with plastic wrap, turning one corner back to form a vent. Rotate the fish if you don’t have a rotating tray. Microwave for another 4 minutes.
4. Test with the sharp point of a knife to see if the fish flakes easily and is opaque. Cook for additional 10-second intervals if needed until cooked through. (Remember that the fish will continue to cook after it’s removed from the microwave, so don’t overcook it. It should be moist.)
5. Remove from the poaching liquid when cooked through, flake into bite-size pieces, and refrigerate until ready to assemble the salad.
6. Cook the pasta until al dente, according to the package directions. Rinse with cold water, drain well and place in a large bowl. Toss the pasta with the chilled salmon, cucumber, scallions, cilantro and garlic sauce. Garnish with toasted sesame seeds and serve.

Ingredient health benefits

• Salmon: The ultimate fish for this dish! Salmon is high in omega-3s that support your immune system among many other aspects of your health. It’s also low in mercury, which is especially important if you prefer your protein from the sea.
• Lemons: They may not be sweet to the taste, but their benefits sure are! Lemons are a good source of vitamin C, which helps strengthen your immune system to fight off microbial invaders and lower inflammation. And the calcium, magnesium and vitamin D found in lemons all help support your bones. These sour citruses also have a soluble fiber called pectin that feeds the “good” bacteria in your gut and helps lower your cholesterol levels, which your heart and stomach will appreciate. And speaking of heart health, there’s potassium to help your ticker beat on time.
• Whole grains: Ever wondered why whole grains are an essential food group for head-to-toe health? For starters, they’re full of B vitamins that help regulate your metabolism and create DNA, as well as repair it when something goes wrong. Whole grains are also packed with fiber to keep your stomach satisfied and encourage good digestion. Vitamin E promotes your skin and eye health, while unsaturated fats help lower your “bad” (LDL) cholesterol and raise your “good” (HDL) cholesterol. And that’s not all: Eating whole grains consistently may even help lower your blood pressure over time.
• Cucumbers: They’re mostly water, but don’t let that fool you; hydration isn’t the only perk that cucumbers provide. These green machines are high in anti-inflammatory antioxidants, and a natural compound called cucurbitacin B may help prevent or fight certain kinds of cancer. Cucumbers are also a surprising way to get some bone-building vitamin K and gut-helpful fiber.
• Cilantro: It’s easy to overlook the herbs and spices we add to our recipes when it comes to benefits, but cilantro can contribute a lot for a little leaf. It has natural antioxidant abilities that can help fight free radicals and oxidative stress, which may decrease your chance of developing chronic diseases down the line. Cilantro also has iron, manganese and magnesium to support your bones and blood cells, and it can help suppress nausea. It’s even a natural diuretic, so it can help your body get rid of extra fluids the “natural” way.
• Sesame seeds: Like cilantro, sesame seeds are more than a flavorful garnish. Your bones and teeth will benefit from the calcium, phosphorus and magnesium. Selenium and iron help balance your hormones and keep your blood cells in peak condition. And the fiber found in those little shells will keep your gut moving and grooving without a hitch.

Nutrition information (per serving)

Calories: 410 (20% calories from fat)
Total fat: 9 g
Saturated fat: 2 g
Protein: 32 g
Carbohydrates: 52 g
Dietary fiber: 8 g
Sodium: 260 mg
Potassium: 900 mg
Cholesterol: 60 mg