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Recipe: Pan-seared Swordfish and Soba

Pan-seared Swordfish and Soba Noodles

This bright looking, healthy recipe combines one of our favorite fish with vegetables and Japanese flavors to make a dish the whole family will love. If Swordfish is unavailable, you can use Tuna, Mahi-mahi, Halibut, or any firm fish.

Ingredients (about 4 servings)

2 lbs Swordfish, cut into 1 inch cubes.

1/2 cup Soy Sauce (preferably Japanese, like Kikkoman, although Chinese will do)

1 1/2 Tbl Sesame Oil

1 Tbl finely minced Onion

2 tsp peeled, finely minced, Ginger

6 Scallions, chopped

1 Tbl dried crushed Red Pepper Flakes

8 oz Soba Noodles

3 Tbl Vegetable Oil

1/2 cup each julienned Red and Yellow Bell Pepper

1/2 cup julienned Sugar Snap Peas

1/2 cup julienned Snow Peas (strings removed)

1/2 cup julienned Shiitake Mushrooms


Mix soy sauce, sesame oil, onion and ginger in a large bowl.

Add the remaining ingredients through the pepper flakes and mix well. Cover and refrigerate for tab least two but up to six hours, remixing occasionlly.

Prepare the soba as recommended on the package; you want them tender, not chewy, but still just slightly firm to the bite. Drain, then rinse in cold water, stirring with your fingers, until the noodles are cool. Drain again.

Transfer the noodles to a large bowl, gently separating them with your fingers to make sure they don't form into a mass.

Heat one tbl of oil in a heavy pan, skillet, or wok.Add the vegetables and sauté for about 2 mins. You want the veggies to still be crisp and not overcooked. Combine with the noodles, toss, cover, and keep warm.

Heat the remaining oil in the same pan or wok over high heat. Add the fish mixture and sauté until the fish is just cooked through -- you don't want it too firm or rubbery.

Divide the noodle mixture into four, spoon the warm fish mixture over, garnish and serve.

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