Seared tuna with soba-noodle salad

Serves: 4

Time to make: 16 mins

Hands-on time: 10 mins

Ingredients

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250g dried soba noodles

4 spring onions, thinly sliced

2 medium-sized carrots, cut in matchsticks

1 bunch baby bok choy, thickly sliced

2 teaspoon sesame oil

4 teaspoons white wine vinegar

2 teaspoons rice bran oil

2 tablespoons salt-reduced soy sauce

2 teaspoons wasabi paste

4 x 150g tuna steaks

¼ cup finely chopped fresh coriandercilantroX, plus extra, to serve

spray oil

3 cups cooked broccoli

Instructions

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1 Cook noodles in a large saucepan of boiling water until tender. Drain. Refresh under cold water. Drain again then transfer to a large bowl. Add onions, carrots, bok choy and blended sesame oil and vinegar to bowl. Toss to combine.

2 Meanwhile, combine oil, soy sauce and wasabi in a shallow dish. Add tuna and turn to coat. Sprinkle tuna with coriander. Spray a chargrill pan with oil and place over a high heat. Cook tuna for 1 minute on each side or until cooked to your liking. Rest tuna for 1 minute then slice.

3 Serve sliced tuna on noodles, sprinkled with coriander. Serve with broccoli.

Variations

Try soba noodles with chicken, beef or pork (cooking times will vary).
Like it hot? Add an extra teaspoon of wasabi.
Make it gluten free: Use gluten-free noodles and soy sauce. Check dressing is gluten free.

Nutrition Info (per serve)

Calories 538 cal

Kilojoules 2250 kJ

Protein 47 g

Total fat 15 g

Saturated fat 3 g

Carbohydrates 50 g

Sugar 7 g

Dietary fibre 7 g

Sodium 560 mg

Calcium 130 mg

Iron 6.5 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.