Seared Salmon & Long Beans with Teriyaki Udon Noodles & Yu Choy

Seared Salmon & Long Beans

with Teriyaki Udon Noodles & Yu Choy

30 MIN
4 Servings
Wellness at Blue Apron
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Vegetarian
These recipes don’t contain meat, poultry, fish, or seafood.* They’re made with fruits and vegetables, grains, legumes, nuts, and seeds. *Select artisanal cheeses may contain animal-derived rennet.
Carb Conscious
These meals have 48g or less of net carbs (total carbs minus dietary fiber) per serving. They replace refined carbohydrates from sources like white flour, rice, and cane sugar with high-fiber foods like fresh vegetables, fruits, and whole grains.
600 Calories Or Less
Coming in at 600 calories or less per serving, these recipes are ideal for those choosing to monitor their caloric intake without sacrificing flavor. The US Food & Drug Administration uses 2000 calorie daily intake for general advice. The 600 calorie cap equates to 30% of the total 2000 calories per day based on 3 meals per day with 200 calories remaining for snack or beverage.
Wellness Grain
These recipes feature grains such as barley, quinoa, farro, orzo, couscous and more, handpicked by our Culinary team in collaboration with our Registered Dietitian.
Pescatarian
These recipes feature a wide array of nutritious seafood options like salmon, cod, tilapia, crab, and shrimp. While these dishes never contain meat, pork or poultry, they may contain animal derived ingredients such as milk, butter, cheese and/or honey.
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From the Test Kitchen

Japanese udon is an amazing type of noodle. Long, thick and deliciously chewy, udon noodles are most often served in a hot broth. But brothless yaki udon is also a popular preparation, and we’re taking inspiration from it here. A stir-fry of vegetables, noodles and sauce, yaki udon is a little cooler—perfect for the late spring weather. In this dish, we’re cooking the noodles and vegetables separately, then mixing them together at the end with sweetly tangy teriyaki sauce.

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  • Nutrition
    PER SERVING
  • Calories
    610 Cals (est.)
fresh
ingredients
Seared Salmon & Long Beans with Teriyaki Udon Noodles & Yu Choy
Title
  • 4 Salmon Fillets
  • 1 lb Fresh Udon Noodles
  • 3 cloves Garlic
  • 3 Scallions
  • 1 Lime
  • 6 oz Long Beans
  • 3 oz Yu Choy
  • 1 large bunch Cilantro
  • 1 Tbsp Sesame Oil
  • 1 tsp Black & White Sesame Seeds
  • ¼ cup Teriyaki Sauce
time-saving
tips & techniques
How To: Hold a Chef's Knife
step-by-step
instructions
Cook Along Triangle Created with Sketch.
Prepare the ingredients:
1 Prepare the ingredients:

Wash and dry the fresh produce. Heat a medium pot of salted water to boiling on high. Peel and mince the garlic. Cut off and discard the root ends of the scallions. Thinly slice the white bottoms of the scallions on an angle; cut the green tops into 1-inch pieces on an angle. Quarter the lime. Trim off and discard the ends of the long beans. Trim off and discard the root ends of the yu choy; roughly chop the stems, keeping the leaves whole. Pick the cilantro leaves off the stems; discard the stems.

Start the vegetables:
2 Start the vegetables:

In a large pan, heat 1 tablespoon of oil on medium-high until hot. Add the long beans. Cook, stirring occasionally, 4 to 6 minutes, or until tender and lightly browned.

Cook the noodles:
3 Cook the noodles:

While the long beans cook, add the noodles to the pot of boiling water, stirring gently to separate. Cook 2 to 3 minutes, or just until tender. Turn off the heat. Drain thoroughly and return to the pot.

Add the aromatics & yu choy:
4 Add the aromatics & yu choy:

To the pan of long beans, add the garlic, white bottoms of the scallions and yu choy; season with salt and pepper. Cook, stirring frequently, 1 to 2 minutes, or until the yu choy leaves have wilted. Remove from heat.

Finish the noodles & vegetables:
5 Finish the noodles & vegetables:

Add the cooked vegetables, teriyaki sauce and sesame oil to the pot of cooked noodles; stir to thoroughly combine and season with salt and pepper to taste. Set aside in a warm place.

Cook the salmon & serve your dish:
6 Cook the salmon & serve your dish:

Pat the salmon fillets dry with paper towels; season with salt and pepper on both sides. In a large pan (nonstick, if you have one), heat 1 tablespoon of oil on medium-high until hot. Add the seasoned fillets and cook 3 to 4 minutes per side, or until browned and cooked to your desired degree of doneness. Remove from heat. Divide the finished noodles and vegetables between 4 dishes. Top each with a cooked salmon fillet. Garnish with the cilantro, green tops of the scallions and sesame seeds. Serve with the lime wedges on the side. Enjoy!

Tips from Home Chefs

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Seared Salmon & Long Beans

Prepare the ingredients:
How To: Hold a Chef's Knife
1 Prepare the ingredients:

Wash and dry the fresh produce. Heat a medium pot of salted water to boiling on high. Peel and mince the garlic. Cut off and discard the root ends of the scallions. Thinly slice the white bottoms of the scallions on an angle; cut the green tops into 1-inch pieces on an angle. Quarter the lime. Trim off and discard the ends of the long beans. Trim off and discard the root ends of the yu choy; roughly chop the stems, keeping the leaves whole. Pick the cilantro leaves off the stems; discard the stems.

2 Start the vegetables:

In a large pan, heat 1 tablespoon of oil on medium-high until hot. Add the long beans. Cook, stirring occasionally, 4 to 6 minutes, or until tender and lightly browned.

Start the vegetables:
Cook the noodles:
3 Cook the noodles:

While the long beans cook, add the noodles to the pot of boiling water, stirring gently to separate. Cook 2 to 3 minutes, or just until tender. Turn off the heat. Drain thoroughly and return to the pot.

4 Add the aromatics & yu choy:

To the pan of long beans, add the garlic, white bottoms of the scallions and yu choy; season with salt and pepper. Cook, stirring frequently, 1 to 2 minutes, or until the yu choy leaves have wilted. Remove from heat.

Add the aromatics & yu choy:
Finish the noodles & vegetables:
5 Finish the noodles & vegetables:

Add the cooked vegetables, teriyaki sauce and sesame oil to the pot of cooked noodles; stir to thoroughly combine and season with salt and pepper to taste. Set aside in a warm place.

6 Cook the salmon & serve your dish:

Pat the salmon fillets dry with paper towels; season with salt and pepper on both sides. In a large pan (nonstick, if you have one), heat 1 tablespoon of oil on medium-high until hot. Add the seasoned fillets and cook 3 to 4 minutes per side, or until browned and cooked to your desired degree of doneness. Remove from heat. Divide the finished noodles and vegetables between 4 dishes. Top each with a cooked salmon fillet. Garnish with the cilantro, green tops of the scallions and sesame seeds. Serve with the lime wedges on the side. Enjoy!

Cook the salmon & serve your dish:
11" PFOA-Free CTX Nonstick Pan
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