Soba noodle salad with smoked mackerel and miso dressing

  • Portion size: Serves 4
  • Prep time 25 min. Cook time 5 min
  • Difficulty: easy
Food producer and sustainability lead, delicious.

This filling soba noodle salad is full of bold flavours. Think rich mackerel, umami-packed miso and zesty ginger. Enjoy it as a lunchbox salad or healthy summer dinner.

  • Why it’s so good:  Carrot gives the thick and creamy miso, ginger and sesame dressing plenty of body and an appealing orange hue. It’s fantastic with the earthy buckwheat noodles and plenty of crisp fresh vegetables.
  • How to keep the vegetables crisp: Drop the lettuce, radishes and mangetout into a bowl of iced water 10 minutes before assembling the salad to rehydrate them so they’re extra crisp and juicy. 
  • Take it to work: This recipe is great as a lunchbox salad. Toss the noodles with half the dressing, then pile up in a container and spoon the rest of the dressing on top. Reserve the seaweed thins to add when you eat, to keep them crisp.

Browse more delicious and healthy noodle salad recipes.

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Ingredients

  • 200g buckwheat soba noodles
  • 1 tsp sesame oil
  • 1 tsp rice vinegar
  • 4 smoked mackerel fillets
  • 2 little gem lettuces
  • 80g radishes, sliced
  • 100g mangetout
  • 10g crispy seaweed thins
  • 1 tsp sesame seeds, toasted in a dry pan until fragrant

For the dressing

  • 1 medium carrot, grated
  • 30g ginger, thinly sliced
  • 1 garlic clove
  • 1 tbsp white miso
  • 2 tsp sesame oil
  • 1 tbsp cold pressed rapeseed oil
  • 1½ tbsp rice vinegar
  • 2 tsp soy sauce
  • 2 tbsp water
  • 2 tbsp mayonnaise (we like Kewpie)

Specialist kit

  • Blender
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Method

  1. Cook the soba noodles in a pan of salted water according to the pack instructions, then drain and rinse under cold water. Once cool and fully drained, tip into a bowl and season with the sesame oil and rice vinegar.
  2. For the dressing, put all the ingredients except the mayo in a blender and whizz on a low-medium speed until puréed as smoothly as possible. Add the mayo and whizz again until creamy and all combined.
  3. Arrange the noodles, mackerel and veg on a serving platter or individual plates, layering each element of the dish separately to be mixed as you eat. Season the veg with a little salt. Add the seaweed thins, then spoon over the dressing and scatter over the sesame seeds to finish.
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Nutrition

  • 819kcals Calories
  • 51g (9.1g saturated) Fat
  • 43g Protein
  • 44g (5.6g sugars) Carbs
  • 8.2g Fibre
  • 5.4g Salt

Cook smarter

Soba noodles are fine Japanese noodles primarily made from buckwheat flour. They have a nutty taste. King Soba noodles (available from Ocado) and Clearspring Soba Noodles (available from Waitrose) are 100% buckwheat (gluten-free).

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