Recipe Redux: Don’t Be Afraid of the Sea Creatures

This month’s theme was “Sea What You Have Been Missing”, and our the inspiration was because American unfortunately do not eat much fish, nor explore and utilize it’s tiny little treasures such as sardines, anchovies, seaweed, and kelp.

I have to admit that I don’t even use these items in my normal cooking routine, but I do love the occasional seaweed or kelp salad. What I was not familiar with was sardines. I honestly didn’t even know what the flavor profile was like until I tried it for this recipe. I had a recent experience at St. Honore, eating their Nicoise salad that I found out quickly that I highly dislike anchovis. Salty. Salty in a bad way.

I totally went out of the box for this recipe because not only did I use sardines, but I also made an Asian inspired dish, which I do not frequently venture into to. I used the sardines to build flavor, texture, add protein, and fat to this dish and I was very pleased with the turn out.  Sardines are also a great source of vitamin D and omega-3s which are unfortunately not consumed frequently in the American diet as much as those little sea creatures.



-soba noodles

-extra firm high protein tofu

-water chestnuts

-salad greens

-orange glaze sauce

-wasabi powder

-lemon juice


1. Bring water to a boil to cook the soba noodles. Add the soba noodles and cook until tender (about ten minutes).

2. Rinse the noodles with cold water and set aside.

3. Cut the super firm tofu into 1/2 inch cubes and place in a bowl. Add the orange sauce until all the tofu is covered. Add a tablespoon of lemon juice.

4. In a large bowl, cut the sardines into small pieces and place at the bottom of a large bowl. Add the soba noodles, water chestnuts, marinated tofu, and some salad greens. Toss with tongs. Add extra orange glaze if needed.

5. Mix water and wasabi powder until it forms a thin liquid. Add to the salad and toss.

6. Keep refrigerated overnight for the best flavor.

P.S. I did not put the amounts of these ingredients because you can as much as little as you want. You really can’t make a mistake.

What is your favorite sea creature?


2 responses to “Recipe Redux: Don’t Be Afraid of the Sea Creatures

  1. Sounds like a delicious salad, especially with the orange glaze and wasabi. I actually like sardines…I used to eat them as a kid, then stopped eating them for some reason, but last year I decided to try them again~I think they taste like tuna. Happy ReDux!

  2. I like all the ingredients you put together here. Would you eat sardines again? I’m still warming up to them. Shrimp is hands down my favorite sea creature 🙂

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