Seared fresh tuna is the most delectable way of eating tuna. Don’t overcook the tuna, as it will remove all the moisture. Purchase sushi quality or Ahi tuna for this dish. The key is to just sear the outside of the fish, just to warm it, and slice against the grain to maintain the tenderness. If not serving immediately, place in the refrigerator to cool down to stop the cooking process. Then you can serve this at room temperature.
Buckwheat noodles are another name for soba noodles which are a good source of manganese, lean protein and complex carbohydrates. They are also gluten-free.
Most children will not enjoy seared tuna, so try salmon or a mild white fish such as tilapia. They will enjoy the noodles and if you don’t have soba, use whole wheat spaghettini. You can also substitute green peas for the edamame.
Makes 4 servings.
4 oz soba noodles
1 cup shelled edamame
1 Tbsp sesame seeds
12 oz tuna steak
2 Tbsp light soy sauce
1 Tbsp lemon juice
1 Tbsp sweet chilli sauce
1 Tbsp sesame oil
1 tsp honey
¼ cup chopped cilantro
Prep Time: 5 minutes
Cook Time: 5 minutes
1. Cook noodles in boiling water, just until tender, about 3 minutes. Add edamame during the last minute of cooking. Drain and place on serving plate.
2. Meanwhile, coat tuna with sesame seeds. In a hot grill pan, sear tuna on both sides, just until still pink or rare on the inside, about 1 -2 minutes per side. Slice thinly across the grain.
3. Combine soy sauce, lemon juice, sweet chilli sauce, sesame oil, honey and cilantro in bowl. Pour all but 1 Tbsp over noodles and mix well. Garnish with sliced tuna and remaining Tbsp of sauce.
Nutritional Information per Serving
Saturated Fat 2.0g