Soba Noodle Salad with Seared Tuna

3 Reviews
ADD YOUR REVIEW
Randy Mayor
Yield:
6 servings (serving size: 1 cup noodle mixture, 1 teaspoon sesame seeds, 1 tuna piece)
By Liz Zack
January 2007
RECIPE BY Cooking Light

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

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

Nutritional Information

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

How to Make It

Step 1

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

Step 2

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.

Step 3

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.

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Ratings & Reviews

lakelley1's Review

TracyVision
March 24, 2014
I didn't have cucumbers which would have added a fresh taste, but this dish is very favourable overall. Very pleased but definitely not for 6 people. It will be a staple for our menu rota.

Flits21's Review

Flits21
July 24, 2009
Definitely not enough for six!! More like 3 perhaps (ashamed to say how much my husband and I ate) Great quick meal for summer. Would serve as a nice luncheon to guests but not sure if I'd serve for a dinner party. I added some edamame and used a bit of five spice powder on the tuna steaks. Used sushi-quality yellowfin.

TracyVision's Review

lakelley1
February 25, 2009
Easy to throw together and absolutely delicious. Took me about 35 minutes start to finish. I used grapeseed oil in place of the peanut oil and didn't add any sugar at all. I also substituted finely diced red onion for the green, only because it's what I had but it added a beautiful color to the veggie mix and wasn't overpowering at all. I used my cast iron grill pan for the tuna, which doesn't require even cooking spray to be nonstick and the piece was only 1" thick, so only took 2 minutes on each side. The recipe says serves 6 but who are they kidding? I used about 10 ounces of tuna for my husband and I and kept the other ingredients as is. Satisfying meal for us both, and honestly I didn't finish all of mine, but serving 6? I don't think so! This is a definite keeper.