Soba Noodle Salad with Seared Tuna

Soba Noodle Salad with Seared TunaRecipe
Randy Mayor
Look for Japanese soba noodles in the ethnic-food section of your supermarket.


6 servings (serving size: 1 cup noodle mixture, 1 teaspoon sesame seeds, 1 tuna piece)

Recipe from

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Nutritional Information

Calories 256
Caloriesfromfat 22 %
Fat 6.3 g
Satfat 1 g
Monofat 2.6 g
Polyfat 2.5 g
Protein 22 g
Carbohydrate 28.2 g
Fiber 2.9 g
Cholesterol 34 mg
Iron 1.9 mg
Sodium 570 mg
Calcium 62 mg


6 ounces uncooked soba (buckwheat noodles)
Cooking spray
1 (1-pound) sushi-grade tuna steak
1/2 teaspoon salt, divided
1/4 teaspoon freshly ground black pepper
1 cup finely chopped English cucumber
1 cup shredded carrot
1/2 cup julienne-cut radishes
1/3 cup finely chopped red bell pepper
1/4 cup finely chopped green onions
3 tablespoons rice vinegar
2 tablespoons low-sodium soy sauce
1 tablespoon peanut oil
1 1/2 teaspoons dark sesame oil
1 teaspoon sugar
1/2 teaspoon crushed red pepper
2 tablespoons sesame seeds, toasted


Cook noodles according to package directions; drain and rinse under cold water. Drain; set aside.

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Sprinkle both sides of tuna with 1/4 teaspoon salt and black pepper. Place tuna in pan, and cook for 3 minutes on each side or until desired degree of doneness. Transfer to a platter; cool slightly. Cut tuna into 6 equal pieces.

Combine noodles, remaining 1/4 teaspoon salt, cucumber, and remaining ingredients except sesame seeds in a large bowl; toss well to combine. Arrange 1 cup noodle mixture onto each of 6 plates. Top each serving with 1 teaspoon sesame seeds and 1 tuna piece.