Sesame Tuna with Edamame and Soba

Cooking Light
<p>Sesame Tuna with Edamame and Soba</p>
Photo: Johnny Autry; Styling: Mary Clayton Carl

Use all white sesame seeds if black seeds are unavailable. Serve with Napa Cabbage Slaw.

Serves 4 (serving size: 1 tuna steak and 3/4 cup noodles)


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4 ounces soba (Japanese buckwheat noodles)
1 cup frozen shelled edamame (green soybeans)
2 tablespoons lower-sodium soy sauce
1 1/2 tablespoons fresh lime juice
1 1/2 tablespoons sweet chili sauce
1 tablespoon dark sesame oil
1/4 cup chopped fresh cilantro
1 tablespoon white sesame seeds
1 tablespoon black sesame seeds
4 (6-ounce) U.S. yellowfin or albacore tuna steaks
Cooking spray
1/2 teaspoon kosher salt
2 teaspoons canola oil


Hands-on: 27 Minutes
Total: 27 Minutes

1. Cook soba noodles according to package directions, omitting salt and fat; add edamame for last 3 minutes. Rinse with warm water; drain well.

2. Combine 2 tablespoons soy sauce, lime juice, chili sauce, and sesame oil in a medium bowl. Add soba mixture and cilantro; keep warm.

3. Combine white and black sesame seeds in a shallow dish. Coat tuna with cooking spray, and sprinkle evenly with salt. Coat both sides of each steak with sesame seeds, pressing gently to adhere. Heat a large nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Add steaks to pan; cook for 3 minutes on each side or until desired degree of doneness. Slice tuna thinly against grain. Serve with noodles.

Created date

February 2012

Nutritional Information

Calories 413
Fat 11.8 g
Satfat 1.4 g
Monofat 4.1 g
Polyfat 3.7 g
Protein 50.2 g
Carbohydrate 26.7 g
Fiber 2.6 g
Cholesterol 77 mg
Iron 4.1 mg
Sodium 606 mg
Calcium 103 mg