Miso-Glazed Scallops with Soba Noodles

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

Serves Prep Time Total Time
4 25 min 30 min

Directions

Ingredients

  • 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

Cooking Instruction

Step 1

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.

Step 2

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.

Step 3

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.


Nutrition

  • 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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