(Serves 4)

• 1 bunch bok choy, cut into quarters, separate leaves from white stems

• 1 fennel bulb, cut into wedges, reserve fronds for garnish

• 1 thumb-sized piece of ginger, grated

• 4 cloves garlic, finely chopped or grated

• 4 x 120 g salmon fillets, skin on

• 1 lemon, zested and juiced

• 1 tbsp white miso paste

• 1 tbsp sesame seeds, plus extra to serve

• 1 tbsp sesame oil

• 1 tablespoon extra virgin olive oil

• 180 g soba noodles

1. Get set

   Preheat oven to 220°C. Bring salmon out of the fridge to rest for about 20 minutes before cooking, this helps it cook evenly.

2. Roast the veg

   In a large bowl, combine ginger, garlic, and a drizzle of olive oil to form a paste.
   Add fennel wedges and bok choy stems, toss to coat, and spread onto a lined baking tray. Roast for 15–20 minutes or until golden and tender.

3. Cook the noodles

   Bring a large pot of water to the boil. Cook soba noodles according to packet instructions. Before draining, reserve 1 cup of noodle water, then drain and set aside.

4. Make the miso dressing

   In the same large bowl used for the veg marinade (no need to wash it out), whisk together lemon juice & zest, white miso, sesame seeds, and sesame oil. It will start thick like a paste. Slowly add a splash of the reserved noodle water, whisking until it forms a smooth dressing consistency. Taste and tweak as you like!

5. Toss to combine

   Add the cooked noodles and bok choy leaves to the bowl with the miso dressing. Toss gently until the noodles are glossy and coated, adding more noodle water if needed to loosen. Keep warm.

6. Cook the salmon

   Pat salmon skin dry with paper towel to remove excess moisture.
   Heat a large frying pan over medium heat and drizzle with a little olive oil.
   Place salmon skin-side down and press gently for the first 30 seconds to ensure even contact. Cook for 3–4 minutes until skin is crisp and golden, then flip and cook for another 3–4 minutes or until done to your liking.

7. Serve it up

   Divide miso noodles between bowls. Top with roasted fennel, bok choy, and crispy-skin salmon. Finish with a sprinkle of sesame seeds and a few fennel fronds for that fresh finish.

Snapshot!

Each serve provides around 2514 kJ of energy with 39.5 g of protein and 35 g of total fat, most of which comes from heart-healthy mono- and polyunsaturated fats (about 25 g combined!). Saturated fat stays moderate at 7.2 g, while sodium (650 mg) sits nicely within range for a balanced main meal.
There’s a gentle 29 g of carbohydrates, 4 g of natural sugars, and a satisfying 6 g of dietary fibre, perfect for steady energy and fullness.
Potassium sits at around 1060 mg and phosphorus at 550 mg,

What it means on the plate

A balanced bowl that celebrates good fats, lean protein, and smart carbs, the ultimate heart-friendly trio.
The salmon brings omega-3s for heart and brain health, the soba noodles provide slow-burning carbs, and the bok choy and fennel add colour, crunch, and fibre for digestive support.

Food group balance → Satisfying without feeling heavy, perfect for when you want something fresh, filling, and full of flavour.

• Grains: 1.4 serves (soba noodles)

• Vegetables: 1.7 serves (bok choy + fennel)

• Protein foods: 1.7 serves (salmon)

CWJ Takeaway

This dish hits that comfort-meets-nourishment sweet spot, high in omega-3s, balanced in carbs and fats, moderate in sodium, and bursting with heart-loving flavour.
A vibrant, feel-good bowl that proves healthy eating doesn’t have to skip on joy