Lunch

Cold Soba with Flaked Salmon and Sesame

Name: Cold Soba with Flaked Salmon and Sesame
Prep time: 20 min
Total time: 20 min
Yield: 1 serving
Ingredients: 130 g Salmon fillet; 150 g Cooked soba noodles; 60 g Edamame beans, shelled; 80 g Cucumber; 20 g Spring onion; 1 tbsp (15 g) Tamari; 1 tsp (4 g) Toasted sesame oil; 5 g Sesame seeds; 1 tbsp Rice vinegar

Salmon baked and flaked over cold soba noodles with edamame and cucumber in a tamari, rice vinegar and sesame dressing. 43 g of protein for 571 kcal.

Calories: 571kcal
Protein: 43g
Fat: 27g
Carbs: 41g

Per serving, makes 1. 20 minutes of work. Published 8 September 2026.

Allergens

Gluten
Fish
Soya
Sesame

Most soba is buckwheat blended with wheat. Pure buckwheat soba exists and carries no gluten.

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Salmon fillet130 g
Weighed raw, skin on unless the method says otherwise. Cooked weight is roughly 20% less for the same fillet.
Cooked soba noodles150 g
Cooked weight.
Edamame beans, shelled60 g
Shelled weight. In the pod, about half of what you weigh is pod.
Cucumber80 g
Spring onion20 g
Tamari1 tbsp (15 g)
Toasted sesame oil1 tsp (4 g)
Sesame seeds5 g
Rice vinegar1 tbsp

Method

Bake the salmon at 200°C for twelve minutes until it flakes when pressed. Let it cool and flake it off the skin in large pieces.
Cook the soba according to the packet, usually four minutes, then rinse it under the cold tap until the water runs clear and the noodles are cold. This matters; unrinsed soba clumps.
Whisk the tamari, vinegar and sesame oil. Boil the edamame for three minutes and cut the cucumber into thin batons.
Toss the noodles, edamame and cucumber through the dressing, lay the salmon over and finish with the spring onion and sesame seeds.

Worth knowing

The salmon is most of the fat and about half the calories. Trout at the same weight is 100 kcal less and flakes the same way.
Most soba is buckwheat cut with wheat flour, so the gluten flag appears. Pure buckwheat soba exists, costs more and carries no gluten; the tamari already carries no wheat.

Other lunch recipes that share ingredients with this one, or every lunch between 450 and 600 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.