Serves 4

Prep 10 mins; Cook 10 mins

Per serving:

563 kcals, 13g fat, 2.4g saturated fat, 65g carbs, 6g sugars, 8.1g fibre, 41g protein, 2.8g salt


  • 4 -6 British trout fillets
  • 300g soba noodles
  • Bunch spring onions, thinly sliced
  • 100g baby leaf spinach
  • 1 tbsp black sesame seeds

For the dressing:

  • 3 tbsp Miso
  • 2 tbsp mirin
  • 1 tbsp soy sauce – used reduced sodium if preferred
  • Juice 1 Lemon
  • Small knob ginger (about 15 – 20g), peeled and finely grated
  • 1 tsp wasabi paste
  • 1 tsp sesame oil






  • Fill a large frying pan with water and bring to the boil.
  • Carefully slip in the trout fillets, flesh side down, bring back to the boil turn the heat off and leave the trout to poach for 5 minutes.
  • Remove gently, leave to cool, then remove the skin and flake. You may have to do this in batches, depending on the size of your pan.
  • Bring a large pan of water to the boil and cook the noodles as instructed on the pack.
  • Drain and rinse in cold water to cool off.
  • Leave to drain while you make the dressing.
  • Put all the ingredients into a small mixing bowl and whisk together using a sauce whisk.
  • To serve toss the noodles with most of the dressing, spring onions, baby spinach and half the flaked trout.
  • Top with the rest of the trout, drizzle over the remaining dressing and sprinkle on the sesame seeds.
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