Udon Noodle Soup with Grilled Salmon

Posted in: Recipes  on Friday, August 22, 2008
By Jim Shiebler

Udon noodles are very popular these days. Japanese themed restaurants are doing booming business serving this bowl of broth, noodles and spices. In fact, this soup has a sort of calming effect on your soul due to its family style ingredient combinations. Udon noodle soup usually contains the thick, Udon noodles that are the namesake, a lean protein (sometimes shrimp, sometimes chicken), fish cakes, scallions, and essence of seaweed and ginger. It’s a sort of meal in a bowl in flavored broth which is perfect for fitness minded diners.

In this month’s recipe, we create our own version of this classic Asian rendition. We add even more healthy ingredients to the already lean soup such as fresh grilled salmon, tofu and mushrooms. It’s very low in fat and high in flavor.


Yield: 2 entrée bowls

2 large handfuls Udon / Japanese noodles (pre–cooked until soft)
8 ounces salmon filets, boneless, skinless
dash cracked black pepper
20 ounces vegetable broth, low sodium
1 teaspoon soy sauce, low sodium
1 clove garlic, peeled and finely minced
1 teaspoon ginger, peeled and finely minced
3 ounces medium tofu, cut into 1 inch cubes
2 ounces button mushrooms, sliced
2 ounces shiitake mushrooms, sliced
4 each scallions, slivered sprinkle of toasted sesame seeds

Salmon: Season salmon with pepper and grill on both sides until medium rare in the center.
Broth: Combine vegetable broth, soy sauce, garlic and ginger in a saucepan and place on stove. Bring to a boil and turn heat down to a simmer. Simmer for about 4 – 5 minutes.

Soup: Add mushrooms to broth and simmer for another 2 – 3 minutes. Add noodles, tofu and scallions. Loosely break apart grilled salmon and add to soup.
To plate: Top with toasted sesame seeds and enjoy!

Nutritional Value Per Portion:

Calories: 317
Protein: 29.1 grams
Carbohydrates: 33.5 grams
Fat: 7.2 grams

Jim Shiebler is a leader in the integration of gourmet healthy cooking and natural exercise. He has published more than 150 articles around the world in major food, health, and fitness publications with his commitment to food and fitness. He has also appeared on numerous network television shows and can currently be seen daily hosting his own nationally televised healthy cooking show called Fit Cuisine with Jim Shiebler on The Health Network. He is available for cooking demonstrations, seminars, and appearances.

To contact, write to: Jim Shiebler, The Body Gourmet™, Inc., P. O. Box 60, Venice, CA 90294, call (310) 661-7761