Sesame Seared Tuna & Soba Noodle “Sushi” Salad

How could I do a healthy January kick-start and not include this divine seared tuna salad??!! If you’re craving sushi but don’t want to deal with mediocre take-away options then this salad may just become your new favorite. Edamame beans, avocado and bell peppers add extra crunch and creaminess. Throw in a punch of herbs and scallions and a wasabi-ginger-soy dressing and it’s soooooo-shi good.

I recently taught this salad in a fish and seafood workshop. It hails back from way back then, when I worked on mega yachts. I used to make sushi rolls with the soba noodles for our guests and then serve the simplified version, like this, for the crew. They loved it and you will too.

Every bite of this seared tuna salad encompasses my favorite elements of a great sushi meal. Wasabi, ginger, edamame, the crunch of sesame, and creamy avocado. Enhance that with fresh herbs and veggies – not to mention the tuna – and it’s heaven in a bowl. Oh, and it’s good for you! So whip up a batch and thank me later!

When making a seared tuna salad the key is……to really sear the tuna. Depending on the thickness of the tuna this means 30 seconds to one minute on each side. No more. Unless of course you prefer your tuna cooked all the way through. When I first started cooking (when sushi was the newest craze so that was a long time ago) I always overcooked my tuna. Raw fish was a new idea to me and I thought “there’s no way I can only cook it for 1 minute!” I was wrong! So don’t make a similar mistake. Sushi grade tuna is meant to be served raw. And the best part is – not only does it taste great but it’s less time!

I really hope you enjoy this salad as much as I do. If so please leave a comment or share using one of the links below – sharing is caring! And if you fancy another super fast asian inspired meal try my Spicy Peanut Chicken with Cucumber Salad.

Voilà and Bon App!

Sesame Seared Tuna & Soba Noodle “Sushi” Salad

★★★★★

5 from 1 reviews

• Author: Jessica Verity
• Prep Time: 20
• Cook Time: 20
• Total Time: 40 minutes
• Yield: 4 servings 1x
• Category: Salad
• Cuisine: Asian

Scale 1x2x3x

Ingredients

SCALE 1x2x3x

Ingredients

 4 medium tuna steaks

sesame oil

sesame seeds, white and black if possible

Vegetable oil for cooking

1/2 lb (220g) soba noodles

4 Tablespoons soy sauce

1.5 Tablespoon finely chopped ginger

4 Tablespoons rice wine vinegar

wasabi paste to taste

2 Tablespoons vegetable oil

4 tablespoons pickled ginger, chopped 

1/4 cup chopped cilantro (coriander)

1/4 cup chopped scallions (spring onions)

1/2 cucumber, thinly sliced

1/2 cup shelled edamame

 

1 avocado, sliced

Instructions

Rub the tuna steaks with sesame oil, season with salt and pepper and then coat the steaks with sesame seeds.

Heat a large pot of water to a boil. Salt the water and cook the soba noodles until al dente, about 3-6 minutes depending on the brand (see below note.)

In a small bowl combine the soy sauce, chopped ginger, rice wine vinegar, wasabi & vegetable oil. 

Toss the noodles with half of the vinaigrette, the pickled ginger, cilantro (coriander), scallions (spring onions) & edamame. Place the noodles on plates or a platter garnishing with cucumber and avocado.

In a large frying pan heat a glug of vegetable oil over medium high heat. Sear the tuna on each side until desired doneness. If you like it really rare 30 seconds on each side is enough. One minute on each side will cook the tuna a bit more. Remove from the pan and thinly slice.

Place the noodles in a platter or bowls. Arrange the tuna on top of the noodles and drizzle with remaining vinaigrette or pass it on the side for dipping.

 

Notes

Shelled edamame, along with most of the ingredients in this salad, can be found in most Asian markets. The edamame are kept in the freezer section. While you are there, if you are serious about preparing Asian food, kaffir lime leaves, Thai chiles and lemongrass are usually also found in the freezer section. 

The key to soba noodles not becoming gloppy and gluey is to not over cook them! They rarely need the amount of time recommended on the package. Depending on the brand they can be done in 3-6 minutes. Test them constantly and drain them when they are al dente