Seared Tuna With Soba Noodles

May 28, 2023May 28, 20230 1
Seared Tuna With Soba Noodles: A Delicious and Healthy Meal
in Seafood

Prep

10 min

Cook

15 min

Ready In

25 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 1/4 lbs searing grade tuna steaks
4 tablespoons sesame oil , divided
12 ounces soba noodles
1/2 red bell pepper , sliced thin
1/2 yellow bell pepper , sliced thin
4 scallions , chopped
1 avocado
salt and pepper
1 cup soy sauce
1 cup light brown sugar
2 teaspoons fresh ginger
2 teaspoons orange zest
2 teaspoons star anise

Nutrision Information

Servings Per Recipe
4
Calories
650
Sugar
45g
Fat
28g
Seared Tuna With Soba Noodles is a flavorful and healthy dish that is perfect for lunch or dinner. This meal consists of seared tuna steaks seasoned with an Asian-inspired marinade and served alongside buckwheat soba noodles mixed with red and yellow bell peppers, scallions, and avocado slices. The dish is packed with healthy nutrients and flavors and is easy to prepare, making it a great option for a quick and nutritious meal at home. The combination of tuna, avocado, and noodles creates a satisfying and delicious meal that will leave you feeling full and satisfied.

Instructions

1.Preheat oven to 375°F.
2.Whisk the soy sauce, light brown sugar, fresh ginger, orange zest, and star anise together in a mixing bowl.
3.Add the tuna steaks to a shallow dish with 2 tbsp of sesame oil. Marinate the steaks for 5-10 minutes.
4.Heat the remaining 2 tbsp of sesame oil in a large skillet over high heat. Once the skillet is heated, add the tuna steaks and cook for 2-3 minutes on each side. Remove from heat and set aside.
5.Boil soba noodles in a large pot of water until soft, then drain and rinse with cold water. Set aside.
6.In a large mixing bowl, add the red and yellow bell peppers, chopped scallions, and avocado slices.
7.In the mixing bowl, add the soba noodles and half of the prepared marinade sauce. Toss and combine thoroughly.
8.Serve the seared tuna steaks, topped with the remaining sauce.
9.Serve the soba noodle mixture alongside the seared tuna steaks.

PROS

This dish is packed with flavor and is high in protein, iron, and vitamin B12.

Tuna is a great source of omega-3 fatty acids that can aid in heart health.

This meal also includes healthy fats from the avocado.

CONS

While tuna is a healthy food choice, it’s important to note that tuna does contain mercury.
It’s recommended to limit consumption to 2-3 times per week.

This recipe may be high in sodium due to the soy sauce marinade.

HEALTH & BENEFITS

Seared tuna is a great source of protein, iron, and vitamin B12, all of which play important roles in our overall health. The omega-3 fatty acids found in tuna can aid in reducing inflammation while the avocado provides heart-healthy monounsaturated fats that can help lower cholesterol levels. Soba noodles are a great alternative to traditional pasta as they’re made with buckwheat, which is a good source of fiber, protein, and minerals.

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