Made all three dishes, tuna, noodle dish and cabbage salad and all three were excellent. Two things though, cooking time is laughably off. All the mixing and slicing and dicing, takes much longer and uses a lot of dishes. Also, I doubled everything and four of us had the minimum of leftovers. Also used udon instead of soba and an easy substitute.
Sesame Tuna with Edamame and Soba
Use all white sesame seeds if black seeds are unavailable. Serve with Napa Cabbage Slaw.
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Total: 27 Minutes
- Calories: 413
- Fat: 11.8g
- Saturated fat: 1.4g
- Monounsaturated fat: 4.1g
- Polyunsaturated fat: 3.7g
- Protein: 50.2g
- Carbohydrate: 26.7g
- Fiber: 2.6g
- Cholesterol: 77mg
- Iron: 4.1mg
- Sodium: 606mg
- Calcium: 103mg
- 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
- Napa Cabbage Slaw
- 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.
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