Miso-Glazed Scallops with Soba Noodles
This Japanese-inspired dish uses one sauce--a sweet/salt combination of mirin and miso--to make both the marinade for the scallops and the caramelized pan sauce for the noodles. A good pairing would be a simple green salad dressed with a citrus vinaigrette.
Nutirion Profile: Heart Healthy High Potassium Low Carb Low Cholesterol Low Sat Fat
- 8 ounces soba noodles, or whole-wheat spaghetti
- 3 tablespoon white miso, (see Ingredient notes)
- 2 tablespoon mirin, (see Ingredient notes)
- 2 tablespoon rice vinegar
- 2 tablespoon canola oil
- 1 teaspoon minced fresh ginger
- 1 teaspoon minced garlic
- 1 pound dry sea scallops, (see Ingredient notes), tough muscle removed
- 2 teaspoons extra-virgin olive oil
- 1 cup sliced scallions
Bring a large pot of water to a boil. Cook noodles, stirring occasionally, until just tender, 6 to 8 minutes or according to package directions. Drain and transfer to a large bowl.
Meanwhile, whisk miso, mirin, vinegar, canola oil, ginger and garlic in a medium bowl. Add scallops and stir gently to coat. Let marinate for 5 minutes (scallops will begin to break down if marinated longer). Using a slotted spoon, remove the scallops, reserving the marinade for the sauce.
Heat olive oil in a large nonstick skillet over medium-high heat. Add the scallops and cook until golden brown, about 3 minutes per side. Transfer to a plate and cover with foil to keep warm. Add the reserved marinade to the pan and cook over medium-high heat until brown, about 1 minute. Pour the sauce over the noodles, add scallions and toss to coat. Top with scallops and serve immediately.
- Serving: Per serving
- Calories: 440
- Carbohydrates: 8g
- Fat: 12g
- Protein: 29g
- Dietary Fiber: 3g
- Saturated Fat: 1g
- Monounsaturated Fat: 1g
- Cholesterol: 37mg
- Potassium: 558mg
- Sodium: 611mg
- Exchanges: 3 1/2 starch, 2 very lean meat, 2 fat (mono)
- Carbohydrate Servings: 3 1/2
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