Soba Cod Lunch Bento

Name: Soba Cod Lunch Bento
Total time: 10 min
Yield: 1
Cuisine: Chinese
Ingredients: 1 piece Soba noodles; 1 piece cabbage; 1/2 root carrot; 2 pieces Cod fillet; 1 Shallots; a little oil; 15g Soy sauce; Several roots salt; 1 disc asparagus; 1 piece lily; 2 tablets Purple cabbage; A few lettuce; 1 piece Strawberry; A few blueberry; 1 cup Cherry tomatoes; Plain yogurt

by meggy dancing apple

4.6 (1)

Favorite

Difficulty

Easy

Time

10m

Serving

1

Today I would like to share with you a low-fat and high-protein nutritious bento-fried soba noodles and cod salad. It is simple to make and nutritious to relieve hunger and hunger. It can not only make bento, but also good for three meals a day. I want to know about apples. Why is my sister so energetic, she has complied with the old saying-"Mouth is strong."

Buckwheat noodles is a traditional specialty noodle dish in Northwest my country, which is grown in large quantities in Inner Mongolia, Gansu and other places. Although its taste is not as soft as wheat noodles, it is rich in protein, vitamin B group, multiple minerals, rich plant fiber and other nutrients. 100 grams of soba noodles contain more than 330 calories, but the plant protein contained in it is not easily converted into fat, and the feeling of fullness is strong, so it is not easy to gain weight after eating.

There are more types of vegetables, in addition to providing rich dietary fiber, each has its own advantages, especially the combination of multiple colors, fresh and refreshing, and not monotonous to eat.

The cod used can be exquisite. It is boneless and thornless. It can be used after thawing. It is thick and delicious. Its rich protein can greatly meet the needs of the human body.

Soba Cod Lunch Bento

1. Soba noodles are ready; shred cabbage and carrots, mince scallions;

2. Boil a small pot of water, add the asparagus and lilies when the water is boiled, remove the asparagus and lily after blanching, let it cool naturally

3. Put the buckwheat noodles in water and cook them until they have no hard cores; remove them when they have no hard cores; they do not need to be too cold, the texture is hard and rough, and they will not stick together;

4. Pour out the water in the pan, heat it and dry it with a few drops of oil, put the cod fillet in the pan and heat it over medium heat; my pan has a very good non-stick effect. If you want to fry the cod, you can use the material of the pan. Adjust firepower and fuel volume;

5. Turn over and fry until both sides are slightly yellow and the fish is fully mature. Take out and set aside;

6. Leave the bottom oil in the pot, cook the chopped green onion, and stir-fry the carrots until they become soft;

7. Stir the cabbage shreds in the pot a few times;

8. Add a little salt and soy sauce, stir fry evenly;

9. Put the soba noodles into the pot, mix quickly and evenly, turn off the heat;

10. Put the cod fillet into a bento box according to the amount consumed, and put lily and asparagus in the gap;

11. When cooking the noodles, you have prepared the salad ingredients: cut lettuce and purple cabbage into thin strips, cut cherry tomatoes in half, clean blueberries, and cut strawberries or whole ones. If you have free time, cut a few like me. A flower knife is also a success;

12. Lettuce and purple cabbage are on the bottom, the small tomato cut side is facing down, if the soup drips, it will flow directly between the ingredients, put a few blueberries and blueberries at will; put a small box of plain yogurt; take out the yogurt box when eating, yogurt Pour it on top of the vegetables and mix it for consumption;

13. Group photo of lunch, low-fat, nutritious and delicious;

14. This stir-fried noodles is very large, in addition to making a bento, there is plenty to eat at home;

15. The buckwheat fried noodles with a strong feeling of fullness and the tender cod fillet are delicious. You won’t get bored if you eat three meals a day.

Tips:
1. Cod fillet can be fried or steamed, the cooking method can be selected according to personal preference;
2. This lunch box is suitable for ordinary adult women, and the amount of fruits and vegetables is not small. It can also take in protein, calcium, lactic acid bacteria and other nutrients when seasoned with yogurt;