

Seared tuna with soba-noodle salad
Ingredients
- 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
Log In or Sign Up to save this recipe to your shopping list.
Instructions
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 538cal
-
Kilojoules 2250kJ
-
Protein 47g
-
Total fat 15g
-
–Saturated fat 3g
-
Carbohydrates 50g
-
–Sugars 7g
-
Dietary fibre 7g
-
Sodium 560mg
-
Calcium 130mg
-
Iron 6.5mg
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
Sign up for the
newsletter
Delicious recipes and expert health advice you can trust, delivered to your inbox.
More recipes you may like
Makeover recipes
Advertisement
Diabetes-friendly
Advertisement
Mains
Advertisement
RELATED ADVICE LATEST ADVICE