Healthy Meal Prep
Swordfish over Ginger Hot and Sour Soba Soup Recipe

Swordfish over Ginger Hot and Sour Soba Soup

Description

Hot and sour Asian-inspired flavors of lemongrass, lime, ginger, and jalapeno come together in this hot and sour soba noodle soup topped with seared swordfish and bok choy.

Ingredients

  • 4 cups water
  • 2 (6 ounce) swordfish steaks
  • salt and freshly ground black pepper to taste
  • 2 tablespoons reduced-sodium vegetable bouillon
  • 1 medium lime, juiced, divided
  • 1 cup shredded carrots
  • 1 cup bean sprouts
  • 2 tablespoons reduced-sodium soy sauce
  • 4 green onions, chopped
  • 1 red jalapeno pepper, seeded and diced, or to taste
  • 1 stalk lemongrass, split lengthwise
  • 5 sprigs cilantro, stemmed and roughly chopped
  • 1 tablespoon minced garlic, divided
  • 1 ounce finely chopped ginger
  • 2 tablespoons olive oil, divided
  • 5 ounces shiitake mushrooms, stemmed and sliced
  • 2 heads baby bok choy, cut into 1-inch pieces
  • 14 ounces buckwheat noodles
  • 3 drops sesame oil, or more to taste

Instructions


  1. Bring water to a boil in a pot. Rinse swordfish and pat dry; season both sides with a pinch of salt and pepper. Reduce boiling water to a simmer. Stir in bouillon and 3/4 of the lime juice. Add carrots, bean sprouts, soy sauce, green onions, jalapeno, lemongrass, cilantro, 2/3 of the garlic, and ginger. Simmer broth for at least 10 minutes.
  2. Heat 1 tablespoon olive oil in a saucepan over medium heat. Add mushrooms; season with a pinch of salt and pepper and add remaining garlic. Cook until tender, about 5 minutes. Transfer mushrooms to a bowl. Wipe the pan clean if there are bits stuck to the bottom.
  3. Return pan to medium-high heat; add remaining olive oil and swordfish. Cook until internal temperature reaches at least 145 degrees F (63 degrees C), 4 to 5 minutes per side. Squeeze remaining lime juice over the fish and set aside to rest.
  4. Add mushrooms and bok choy to the broth. Continue simmering on low, about 5 minutes. Add soba noodles; cook until heated through, 5 to 7 minutes. Add sesame oil.
  5. Cut each block of noodles in half and divide between 4 bowls. Ladle vegetables and broth over the top. Cut swordfish steaks into equal pieces and place one on top of each bowl.

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Nutritional Information

Swordfish over Ginger Hot and Sour Soba Soup

Servings Per Recipe: 4
Calories: 630.9
% Daily Value *
protein: 66 %
carbohydrates: 31 %
exchange other carbs:
dietary fiber: 22 %
sugars:
fat: 20 %
saturated fat: 10 %
cholesterol: 11 %
vitamin a iu: 304 %
niacin equivalents: 108 %
vitamin b6: 50 %
vitamin c: 198 %
folate: 47 %
calcium: 32 %
iron: 30 %
magnesium: 31 %
potassium: 30 %
sodium: 43 %
thiamin: 15 %
calories from fat:
percent of calories from carbs:
percent of calories from fat:
percent of calories from protein:
percent of calories from sat fat:
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-)Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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