Pan Seared Trout with Soba, Bok Choy, and Sauerkraut (gluten free)

This meal rocked my world tonight, and I just had to share it. I had a beautiful fillet of fresh, wild caught skin-on trout that I needed to cook up, and soba sounded good, so I decided on a Japanese/macrobiotic inspired meal of fish, soba, and stirfried vegetables with sauerkraut. Could easily be made in a larger portion for a crowd! It was super quick - probably about 15 minutes prep time tops. Even better, it tasted amazing and left me feeling great.

If gluten-intolerant, make sure to use 100% pure buckwheat soba (soba is most commonly made with a blend of wheat and buckwheat). It is a little harder to find than regular soba, but worth the effort!


yield: 1 serving

4 oz fresh wild caught trout
2 oz 100% pure buckwheat soba noodles
2 baby bok choys, chopped
4 green onions, chopped
3-4 baby carrots, or 1 small carrot, cut into fine strips or diagonal rounds
1-2 T azuki tamari (or regular soy tamari)
1/2 c raw, natural sauerkraut
olive oil or sesame oil
1 sheet nori
wasabi powder


  1. Bring water to boil in small saucepan, and add soba. Boil until just al dente - do not overcook pure buckwheat soba, it WILL get mushy and fall apart! Rinse and put in bowl.
  2. While soba is cooking, heat oil in heavy bottom fry pan. Add bok choy, green onion, and carrot, and saute briefly. Add a splash of tamari, and saute until just softened. Remove, and place in bowl.
  3. Pour some tamari on your trout, and let soak into flesh. Wipe out fry pan, then add a touch of oil and turn up to medium high heat. If trout has skin, first place flesh side down, and sear. Then flip and place skin side down, add a touch of water to the pan, and cover. Let cook for 5-7 minutes, or until fish is cooked through and flaky. Remove from pan, and remove skin. Place fish in bowl next to noodles and vegetables.
  4. Spoon some sauerkraut into the bowl. Cut your nori into fine strips, and sprinkle over noodles. Add another splash of tamari to the noodles if desired.
  5. Mix wasabi powder with water to make a paste, and serve alongside the meal. If you can tolerate sesame, sprinkle some sesame over your noodles, it woudl be darn good Eat with chopsticks for ultimate enjoyment. Yum!