Start the noodles (recipes below), and as they cook, prepare fish. For moist texture, serve the tuna with a red interior. If you don't want it red, cover browned fish in pan (step 2), remove from heat, and let stand until gray-white in the center (cut to test).
1 1/4 pounds tuna (ahi), cut 1 inch thick, rinsed and patted dry
Noodle mixture (see notes)
2 tablespoons reduced-sodium soy sauce
2 teaspoons Asian (toasted) sesame oil
How to Make It
Cut tuna into 4 equal pieces.
Place a 10- to 12-inch nonstick frying pan over high heat. When pan is hot, add tuna and cook on each side, turning once, until browned on the surface, gray to about 1/4 inch in, and still red in the center (cut to test), 4 to 5 minutes total.
Spoon noodle mixture equally onto plates and top with tuna. Mix soy sauce and sesame oil, then drizzle over tuna to taste.
Nutritional analysis per serving of tuna.
Chinese noodles with shiitakes: In a 10- to 12-inch nonstick frying pan over high heat, stir 1/2 pound stemmed, rinsed, drained, and sliced fresh shiitake mushrooms, 1/2 cup chopped onion, and 1 tablespoon minced fresh ginger until onion is limp, about 5 minutes. Add 2 cups fat-skimmed chicken broth, 2 cups water, and 1 pound rinsed and drained fresh Chinese, Shanghai-style, or udon noodles (about 1/4 in. thick). Bring to a boil and stir occasionally until noodles are barely tender to bite, 6 to 7 minutes. Meanwhile, rinse, stem, and string 1/2 pound Chinese pea pods. Add to pan, stir, and cook 1 minute more. Stir in 1/3 cup prepared oyster sauce and 2 teaspoons Asian (toasted) sesame oil.
Per serving of noodles: 436 cal., 11% from fat; 22 g protein; 1 g fat (7 g sat.); 75 g carbo (8 g fiber); 1,013 mg sodium; 83 mg chol.
Buckwheat noodles with macadamias: In a 10- to 12-inch nonstick frying pan over high heat, frequently stir 1/3 cup coarsely chopped roasted, salted macadamia nuts until golden brown, 3 to 4 minutes. Pour from pan; set aside. In same pan over high heat, bring 1 1/2 cups fat-skimmed chicken broth and 2 cups water to a boil. Add 1/2 pound dried buckwheat noodles (soba) and cook until just tender to bite, 6 to 7 minutes. Stir in 3 tablespoons lime juice, 1/3 cup thinly sliced green onions, and 1/4 cup chopped fresh cilantro. Sprinkle each serving with macadamias and garnish with cilantro sprigs and lime wedges.
Per serving of noodles: 287 cal., 27% from fat; 12 g protein; 6 g fat (3 g sat.); 45 g carbo (7 g fiber); 529 mg sodium; 0 mg chol.
Spinach noodles provençal: In a 10- to 12-inch nonstick frying pan over high heat, stir 1 tablespoon olive oil, 6 minced drained anchovy fillets, 3 minced cloves garlic, and 1 cup sliced onion until onion is limp, about 5 minutes. Stir in 1 can (28 oz.) diced tomatoes with juice, 2 cups water, 1/2 pound dried spinach noodles, 1/2 cup chopped pitted calamata olives, and 1 tablespoon chopped fresh thyme leaves. Stir occasionally until noodles are just tender to bite, 10 to 12 minutes. Stir in 1/4 cup chopped parsley.
Per serving of noodles: 364 cal., 24% from fat; 12 g protein; 9 g fat (4 g sat.); 58 g carbo (5 g fiber); 871 mg sodium; 3 mg chol.
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