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Ingredients
- 4 ounces soba (Japanese buckwheat noodles)
- 1 cup frozen shelled edamame (green soybeans)
- 2 tablespoons lower-sodium soy sauce
- 1 1/2 tablespoons fresh lime juice
- 1 1/2 tablespoons sweet chili sauce
- 1 tablespoon dark sesame oil
- 1/4 cup chopped fresh cilantro
- 1 tablespoon white sesame seeds
- 1 tablespoon black sesame seeds
- 4 (6-ounce) U.S. yellowfin or albacore tuna steaks
- Cooking spray
- 1/2 teaspoon kosher salt
- 2 teaspoons canola oil
- Napa Cabbage Slaw
Details
Servings 4
Adapted from myrecipes.com
Preparation
Step 1
1. Cook soba noodles according to package directions, omitting salt and fat; add edamame for last 3 minutes. Rinse with warm water; drain well.
2. Combine 2 tablespoons soy sauce, lime juice, chili sauce, and sesame oil in a medium bowl. Add soba mixture and cilantro; keep warm.
3. Combine white and black sesame seeds in a shallow dish. Coat tuna with cooking spray, and sprinkle evenly with salt. Coat both sides of each steak with sesame seeds, pressing gently to adhere. Heat a large nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Add steaks to pan; cook for 3 minutes on each side or until desired degree of doneness. Slice tuna thinly against grain. Serve with noodles.
Nutritional Information
Amount per serving
Calories: 413
Fat: 11.8g
Saturated fat: 1.4g
Monounsaturated fat: 4.1g
Polyunsaturated fat: 3.7g
Protein: 50.2g
Carbohydrate: 26.7g
Fiber: 2.6g
Cholesterol: 77mg
Iron: 4.1mg
Sodium: 606mg
Calcium: 103mg
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