Recipe: Poached mackerel with ginger-soy sauce and soba noodles

Total time: 35 minutes

Servings: 4

Note: Dashi-no-moto is the instant form of dashi, a bonito-seaweed stock. It is available at Japanese markets and the imported foods section of many supermarkets, sold in boxes of 0.35-ounce packets.

2 whole mackerel, cleaned, heads removed, tails left on (about 1 pound)

1 (0.35-ounce) packet of dashi-no-moto

10 cups water

4 slices fresh ginger

2 green onions, green tops only, cut into 2-inch pieces

5 ounces soba noodles

1 tablespoon sesame oil

4 green onions, thinly sliced

1 tablespoon toasted sesame seeds

1/4cup light soy sauce

3 tablespoons lemon juice

2 tablespoons sugar

1 tablespoon minced green onion

1/4 cup minced ginger

1 teaspoon minced garlic

1 tablespoon crumbled green tea leaves (or more to taste)

1 small carrot, cut into long, thin strips

1. Rinse the fish under cold running water. Open each fish and lay it flat on a cutting board. Cut each in half lengthwise along the spine, using kitchen shears or a very sharp knife to cut through the thick part of the bones.

2. Combine the dashi-no-moto, water, slices of ginger and green onion tops in a fish poacher or large roasting pan. Heat to simmering. Cover and simmer about 15 minutes to bring out the flavors of the poaching liquid.

3. Add the fish. Reduce the heat to low so the poaching liquid is just under a simmer, with no bubbles breaking the surface. Cover and poach until the fish flakes easily when tested with a fork, 5 to 7 minutes. Check the fish closest to the bone for doneness. Remove the fish to a large platter and let cool. Remove the skeleton and any small bones, then cover and chill until ready to serve.

4. Cook the soba noodles in a pot of boiling salted water until tender, about 6 minutes. Drain and toss the noodles with the sesame oil. Cool the noodles, then add the sliced green onions and sesame seeds; toss. Cover and chill.

5. To make the ginger-soy sauce, combine the soy sauce, lemon juice, sugar, minced green onion, ginger and garlic. Cover and chill.

6. To serve, arrange the noodles on a platter and place the chilled fish, skin side down, on top. Sprinkle the crumbled green tea leaves over the top of the fish. Serve the ginger-soy sauce on the side. Garnish with the strips of carrot.

Each serving: 379 calories; 22 grams protein; 39 grams carbohydrates; 1 gram fiber; 16 grams fat; 3 grams saturated fat; 47 mg. cholesterol; 1,021 mg. sodium.