Pan-Seared Salmon with Soba Noodles

March 18, 2011

The other night I was home alone for dinner for the first time in a while, so I decided to make something that I love but my husband isn’t so fond of: Salmon. I’ve previously shared other recipes using salmon (Salmon Balls, Salmon-Cucumber Rounds), but I’ve never fully explained why salmon is so good for you!

By now most everyone knows that salmon is a great source of omega-3 fatty acids, healthy fats that (among other things) can help reduce inflammation, raise HDL (good) cholesterol, lower blood pressure, improve memory and mood, and keep your skin glowing. Salmon is also a very good source of vitamin D, which is needed to absorb calcium and keep your bones strong.

Here’s a quick and easy recipe for a salmon dish that is well balanced and nutritoulicious!

Pan-Seared Salmon with Soba Noodles

Ingredients:easy salmon recipe

  • Canola oil
  • Asparagus
  • Shredded carrots
  • Salmon (~4 ounces per person)
  • Soba noodles
  • Teriyaki sauce
  • Scallions, diced

Note: Ingredient amounts vary based on taste preferences.


  1. Coat a medium to large skillet with canola oil and heat over a medium-high flame. When the oil is hot, add the asparagus and sauté for about 5 minutes. Add the carrots and sauté for another 2 minutes. Push the vegetables to one side of the pan.
  2. Add the salmon filet to the pan skin side up (you may need to add more canola oil to the pan). Cook for 5-7 minutes, depending on the thickness of the filet. Turn over the salmon and cook for another 5-7 minutes skin side down.
  3. In the meantime, bring a pot of water to a boil and add the soba noodles. Cook the noodles according to package directions. When done, drain the water and set aside the noodles.
  4. When the salmon is done cooking, remove from the pan and discard the skin (it should peel right off). Add the soba noodles and teriyaki sauce to the pan with the vegetables and toss together. Add the salmon filet and drizzle with teriyaki sauce until everything is nicely coated and warm.
  5. Transfer noodles and vegetables to a bowl and top with the salmon. Sprinkle with scallions and enjoy!

What’s your favorite way to prepare salmon?

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  1. Yum!!! If you end up with leftover salmon and soba – it’s great served cold with a light cucumber salad made in low sodium seasoned rice vinegar and thinly sliced red onions.

    1. That sounds delicious Lauren! I actually had leftovers of the entire dish I made, so i had it for lunch the next day.