97. Chilled Soba with Marinated Bonito

Name: 97. Chilled Soba with Marinated Bonito
Yield: Serves 2 servings
Ingredients: 7 oz dried soba noodles (200g); 4 oz seared bonito (tataki-style) (120g); 1 clove garlic; 2 tablespoons vegetable oil (30ml); 2 tablespoons mentsuyu (noodle soup base) (30ml); 1/2 tomato; 1/2 onion; 2 shiso leaves; 1/2 myoga (Japanese ginger); 0.35 oz lemon (10g); 1/4 teaspoon bonito flakes (1g)

いくちゃんねる福岡市 @cook_40299471

Anemia Prevention Series - 3
Enjoy fresh bonito and tomato served over chilled soba noodles for a refreshing meal packed with iron.
About this recipe:
● Recipe videos are available on Instagram: "Ikuchannel Fukuoka City"
https://www.instagram.com/ikuchannel_fukuokacity/?hl=ja

いくちゃんねる福岡市 @cook_40299471

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Ingredients

Serves 2 servings

7 ozdried soba noodles (200g)
4 ozseared bonito (tataki-style) (120g)
1 clovegarlic
2 tablespoonsvegetable oil (30ml)
2 tablespoonsmentsuyu (noodle soup base) (30ml)
1/2tomato
1/2onion
2shiso leaves
1/2myoga (Japanese ginger)
0.35 ozlemon (10g)
1/4 teaspoonbonito flakes (1g)

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Steps

1

Cut the bonito into bite-sized pieces. Peel and thinly slice the garlic. Cut the tomato into half-moon slices.
2

Thinly slice the onion, soak in water, then drain well. Cut the shiso leaves into thin strips.
3

Cut the myoga in half lengthwise, then slice thinly. Slice the lemon thinly.
4

In a pot, heat the oil and garlic. When the garlic is lightly golden, remove it to a plate. Add the mentsuyu to the pot, then marinate the bonito in the mixture. Chill in the refrigerator.
5

Cook the soba noodles according to package directions. Rinse under cold water, drain well, and arrange on plates.
6

Top the soba with the prepared ingredients and pour the marinade over everything before serving.
7

● Nutrition per serving:
Energy: 564 kcal
Protein: 31g
Fat: 15g
Carbohydrates: 76g
Salt equivalent: 2.9g
Iron: 4.1mg

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いくちゃんねる福岡市 @cook_40299471

Published in the US on August 09, 2025 14:01

ぼくは、福岡市食育推進キャラクターの「いくちゃん」だよ。このキッチンでは「食を通じた健康づくり」「地元の食材を日々の食事に活かす」「食を楽しみ、次世代に食文化を伝える」「環境に優しい食生活を送る」の4つをテーマに、栄養・食育レシピを紹介するよ。●福岡市HPhttps://www.city.fukuoka.lg.jp/hofuku/shika-eiyo/syokuiku-resipi.html