Dairy-free sesame salmon soba noodle salad

This colourful noodle salad combines flaky salmon, crisp vegetables and a bright sesame-lime dressing. It is dairy-free as written and works warm or at room temperature, making it a practical dinner or next-day lunch.

Ingredients

For the salmon and salad

• 400 g skinless salmon fillets
• 180 g dried soba noodles
• 200 g Lebanese cucumber, peeled into ribbons or thinly sliced
• 120 g carrot, cut into fine matchsticks
• 120 g red capsicum, thinly sliced
• 80 g baby spinach
• 10 g sesame seeds
• 5 ml neutral cooking oil
• 1 lime, cut into wedges, to serve

For the sesame-lime dressing

• 30 ml reduced-salt tamari or soy sauce
• 30 ml fresh lime juice
• 20 ml sesame oil
• 15 ml pure maple syrup
• 10 g fresh ginger, finely grated
• 10 ml rice vinegar

Method

1. Bring a large saucepan of water to the boil. Cook the soba noodles according to the packet directions until just tender.
2. Drain the noodles and rinse them thoroughly under cold running water to stop the cooking and remove excess starch. Drain again and set aside.
3. Pat the salmon dry. Heat the neutral oil in a large non-stick frying pan over medium heat.
4. Cook the salmon for 4–5 minutes on the first side, then turn and cook for a further 3–5 minutes, depending on thickness, until opaque through the centre and it flakes easily with a fork. Transfer to a clean plate and rest for 3 minutes.
5. Whisk the tamari, lime juice, sesame oil, maple syrup, ginger and rice vinegar in a small bowl.
6. Place the noodles, cucumber, carrot, capsicum and baby spinach in a large serving bowl. Add about three-quarters of the dressing and toss gently.
7. Break the salmon into large flakes and arrange it over the salad. Drizzle with the remaining dressing and scatter over the sesame seeds.
8. Divide among four bowls and serve with lime wedges.

Intolerance and allergy considerations

• Lactose and dairy: the recipe contains no dairy ingredients as written.
• Gluten: many soba noodles contain wheat as well as buckwheat. If gluten must be avoided, use certified gluten-free 100% buckwheat noodles or rice noodles, and choose gluten-free tamari.
• Soy and sesame: both are allergens and are central to the dressing. See the substitutions below if either does not suit you.
• Fish: salmon is a fish allergen and should not be served to anyone with a fish allergy.
• FODMAPs: this recipe has not been labelled low FODMAP. Ingredient brands, portions and individual tolerance matter.
• Food safety: keep raw salmon separate from salad ingredients and refrigerate leftovers promptly.

Practical substitutions

• Replace soba noodles with 180 g dried rice noodles for a wheat-free base, checking the packet if gluten avoidance is medically required.
• Replace salmon with 400 g firm tofu, patted dry and pan-fried until golden, for a vegetarian version; note that soy remains present.
• If sesame does not suit you, replace the sesame oil with extra-virgin olive oil and omit the sesame seeds.
• If soy does not suit you, use a suitable soy-free savoury seasoning and check its salt content and ingredient list.
• Replace baby spinach with 120 g finely shredded red cabbage for extra crunch.

Make-ahead and storage

The dressing can be prepared up to two days ahead and refrigerated in a sealed jar. For the best texture, store the noodles, vegetables, salmon and dressing separately and combine just before serving. Refrigerate leftovers promptly and eat them cold rather than repeatedly reheating the dressed salad.

Explore more meal ideas in the Intoleran Australia recipe collection. For practical planning away from home, see our guide to food intolerance at work.