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Asian Vegetable and Noodle Broth Bowls with Pan-Seared Fish

Asian Vegetable and Noodle Broth Bowls with Pan Seared Fish

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Asian Vegetable Noodle Broth Bowls with Pan Seared Fish are satisfying, healthful, light and versatile and a delicious dinner for two!
Course Fish and Seafood
Cuisine Asian
Diet Low Fat
Prep Time 20 mins
Cook Time 25 mins
Total Time 45 mins
Servings 2
Calories 395

Ingredients

  • Salt
  • 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 oil or vegetable oil
  • 2 (8-ounce) grouper or other white fish fillets or other white fish fillets
  • Freshly ground black pepper to taste
  • Black sesame seeds for garnish

Instructions

  • 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.

Nutrition

Serving: 1 | Calories: 395kcal | Carbohydrates: 64g | Protein: 21g | Fat: 10g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 5g | Trans Fat: 1g | Cholesterol: 1mg | Sodium: 3474mg | Potassium: 1730mg | Fiber: 10g | Sugar: 9g | Vitamin A: 8628IU | Vitamin C: 334mg | Calcium: 230mg | Iron: 6mg