Asian Vegetable Noodle Broth Bowls with Pan Seared Fish are satisfying, healthful, light and versatile and a delicious dinner for two!
How’s your New Year’s resolution going? Okay, mine not so good. However, I did manage to peel off the pounds I gained over the holidays–albeit slooooowly.
This warm weather is freaking me out. It was 80 degrees here today and I just couldn’t find it in myself to put on a pair of shorts or even capris! I like clothes that cover and need to get it in gear! It’s never too late in the year to start eating better.
A “broth bowl” is a flavorful and satisfying way to eat a more healthy diet. Even if you blew off your resolutions a long time ago, this Asian-inspired meal with whole-grain noodles, vegetables and pan-seared fish is a light yet comforting meal.
Although this is not actually a soup, hot broth-based soup can help a person feel full faster when they’re trying to lose weight. The broth in a broth bowl takes the place of a sauce. And hey, we know sauces tend to add fat and calories. Fiber from the noodles and vegetables in this dish is an added bonus.
You could cook the broccoli in the broth, but I like to blanch it separately in salted water then shock it in an ice bath to set the color. I save that water then cook the noodles in it which saves resources and nutrients from the broccoli.
Asian Vegetable Noodle Broth Bowls with Pan-Seared Fish is super versatile. To make the dish vegetarian or vegan, use vegetable broth in place of chicken broth and use tofu in place of fish. If watching carbs, change out the noodles for a spiralized vegetable. Zucchini or sweet potatoes would also work well. Use chicken instead of fish and vary the type of fish.
For more healthful Asian-inspired noodle recipes, be sure to check out my:
- Asian Vegetable Soup with Tofu, Kimchi and Rice Noodles
- Vietnamese Spring Roll Salad
- Sesame Tofu with Spinach and Rice Noodles in Ginger Broth
- Sichuan Bang Bang Chicken
- Thai Sesame Noodles with Tofu and Vegetables
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- 1 small broccoli crown, cut into small florets (approximately 2 cups)
- 3 ounces whole-wheat spaghetti, broken in half
- 4 cups chicken broth
- ¼ cup soy sauce or tamari
- 1 teaspoon curry powder, hot or mild
- 1 tablespoon minced ginger
- 3 cloves garlic, minced
- 1 large carrot, coarsely shredded or 1 cup purchased julienned carrots
- ½ small red bell pepper
- 1 bunch scallions, white and light green part only, thinly sliced diagonally, divided
- 2 tablespoons seasoned rice vinegar
- Sriracha hot sauce, to taste
- 1 tablespoon canola or vegetable oil
- 2 (8-ounce) grouper or other white fish fillets
- Freshly ground black pepper, to taste
- Black sesame seeds, for garnish
Prepare an ice bath. Bring a saucepan of salted water to a boil. Add the broccoli florets and blanch for 10-15 seconds or until they turn bright green. Remove with a slotted spoon to the ice bath. Cool and drain.
Drop the spaghetti into the boiling water and cook until al dente, approximately 5-6 minutes. Drain in a colander and discard cooking water.
Using the same saucepan, bring chicken broth, soy sauce (or tamari), curry powder, ginger and garlic to a simmer. Add the carrots and bell pepper and simmer uncovered 8-10 minutes or until vegetables are almost tender. Add all but 2 tablespoons of the scallions, reserving the remainder for garnish. Add rice vinegar and Sriracha hot sauce. Transfer noodles and broccoli to the broth and heat through. Keep warm.
Heat oil in a non-stick skillet over medium-high heat. Season grouper fillets with salt and black pepper to taste and place in the pan. Reduce heat to medium and cook 3-4 minutes per side or until fish easily flakes with a fork.
Serve noodles and vegetables in bowls topped with a piece of fish. Garnish with remaining scallion and black sesame seeds.
Amount Per Serving: Calories: 534Total Fat: 18gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 13gCholesterol: 125mgSodium: 4753mgCarbohydrates: 41gFiber: 11gSugar: 9gProtein: 55g
The nutritional information above is computer-generated and only an estimate. Please do your own research with the products you're using if you have a serious health issue or are following a specific diet.