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Soba with Grilled Asparagus and Sea Scallops with Sweet Miso Sauce
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20 minutes
4
Adjust servings
dairy-free
gluten-free
(?)
Has gluten from:
soba noodle (dry)
kid friendly
has meat
has pasta
(?)
Has pasta from:
soba noodle (dry)
has seafood
(?)
Has seafood from:
scallop
mediterranean
vegan
(?)
Not vegan due to:
granulated sugar
scallop
vegetarian
(?)
Not vegetarian due to:
scallop
pescetarian
paleo
(?)
Not paleo due to:
granulated sugar
sake
vegetable oil
soba noodle (dry)
This recipe has no customizations.
 
Nutrition to Balance
This recipe has Calories as 79.3% and Sodium as 148% (as a percentage of RDA).
 
You'll likely need to take these into account today to balance out your diet.
 
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 2.2% of RDA
• Calories: 79.3% of RDA
• Carbs: 28.0% of RDA
• Fat (total lipid): 38.1% of RDA
• Fiber: 23.3% of RDA
• Fructose: 8.0% of RDA
• Protein: 43.6% of RDA
• Sodium: 148% of RDA
• Sugar: 31.6% of RDA
• Vitamin A (IU): 33.1% of RDA
• Vitamin B6: 18.3% of RDA
• Vitamin C: 8.7% of RDA
• Iron: 5.9% of RDA
• Magnesium: 27.5% of RDA
• Manganese: 13.4% of RDA
• Niacin: 17.3% of RDA
• Potassium: 23.4% of RDA
• Zinc: 26.0% of RDA
If any nutritional component is greater than 75% of RDA (or any vitamin/mineral is greater than 600% of RDA), the recipe gets a “Nutrition to Balance” rating.
Whether this matters for your diet depends mostly on what other foods you consume today.
 
MACROS
Carbohydrate
76.9
g
Calories
1585
 
Fiber
6.53
g
Iron
1.12
mg
Protein
49.1
g
Sodium
2009
mg
Sugars
9.87
g
Fat (total lipid)
23.3
g
 
INGREDIENTS
Amount
Measure
Adjust
Ingredient
 
3
tbsp
+
-
 
 
1/4
cups
+
-
 
 
3
tbsp
+
-
 
 
2
tbsp
+
-
 
 
1/3
cups
+
-
 
 
1
tbsp
+
-
 
finely grated.
 
1/4
cups
+
-
 
 
10
oz
+
-
 
 
3
bunches
+
-
 
approx 36 spear- woody ends snapped or cut off.
 
18
whole
+
-
 
 
6
whole
+
-
 
halved to equal 12 halves, lightly toasted.
 
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PREPARATION
MAKING MISO GLAZE
1.
In a bowl, whisk together the sugar, mirin, sake, and rice vinegar until the sugar is dissolved.
2.
Add the white miso, ginger, and 1 tablespoon of the oil and whisk together until well combined. Set aside.
PREPARING THE NOODLES
3.
Bring a large pot of water to a boil over high heat and cook the noodles until tender, yet firm, about 3 minutes.
4.
Drain, shock under cold running water, and drain again.
PREPARING ASPARAGUS AND SCALLOPS
5.
Heat a well-oiled grill pan over medium heat.
6.
Brush the asparagus and scallops with all or most of the remaining 3 tablespoons of oil and season with salt and pepper to taste.
7.
Grill the asparagus first until just tender - about 3 to 5 minutes total, rolling them about the heat them evenly all around.
8.
Divide and top each noodle serving with asparagus.
9.
Grill the scallops in the same pan until cooked through and crisp on each side, about 2 minutes per side.
10.
Divide the scallops among the servings of noodles, and spoon some miso glaze over each.
11.
Serve garnished with toasted walnuts.
NOTES, TIPS, TRICKS, HINTS, ETC:
To toast the walnut halves, put them in a dry skillet over medium-low heat for about 3 minutes, being sure to shake the pan so as not to burn the pieces. Remove from the pan and cool slightly before chopping.
THIS RECIPE CAN BE CUSTOMIZED
Make it Shellfish Free!
A shellfish-free variant of this recipe can be made. Just substitute surimi for scallop.
 
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 1585
Protein 49.1 g
Carbohydrates 76.9 g
Iron 1.12 mg
Fiber 6.53 g
Calcium 21.9 mg
(plus many more nutrients)
Sample Recipe Chart:
 
The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.
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