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Randy Mayor Photo by: Randy Mayor

Soba Noodle Salad with Seared Tuna

Look for Japanese soba noodles in the ethnic-food section of your supermarket.

Cooking Light JANUARY 2007

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

Ingredients

  • 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

Preparation

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.

Nutritional Information

Amount per serving
  • Calories: 256
  • Calories from fat: 22%
  • Fat: 6.3g
  • Saturated fat: 1g
  • Monounsaturated fat: 2.6g
  • Polyunsaturated fat: 2.5g
  • Protein: 22g
  • Carbohydrate: 28.2g
  • Fiber: 2.9g
  • Cholesterol: 34mg
  • Iron: 1.9mg
  • Sodium: 570mg
  • Calcium: 62mg
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Soba Noodle Salad with Seared Tuna recipe

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