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Photo: Johnny Autry; Styling: Mary Clayton Carl Photo by: Photo: Johnny Autry; Styling: Mary Clayton Carl

Sesame Tuna with Edamame and Soba

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

Cooking Light APRIL 2012

  • Yield: Serves 4 (serving size: 1 tuna steak and 3/4 cup noodles)
  • Hands-on:27 Minutes
  • Total:27 Minutes

Ingredients

  • 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

Preparation

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.

Nutritional Information

Amount per serving
  • 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
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Sesame Tuna with Edamame and Soba recipe

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