Restaurant-quality seared Ahi tuna at home! A beautiful sesame seed crust gives way to a tender, rare center. Perfect for a quick, elegant meal, ready in under 15 minutes and bursting with umami flavor.
Prep10 min
Cook5 min
Servings4
Serving size: 1 steak
282cal
16gprotein
6gcarbs
22g
Ingredients
4 piece ahi tuna steaks (sushi-grade, about 6 oz (170g) each and 1-inch thick)
0.25 cup white sesame seeds
0.25 cup black sesame seeds
1 tbsp avocado oil (or another high-smoke-point neutral oil)
2 tbsp toasted sesame oil (divided)
0.25 cup soy sauce (or tamari for a gluten-free option)
A refreshing and vibrant Japanese-inspired salad with earthy soba noodles, crisp vegetables, and protein-rich edamame, all tossed in a zesty sesame-ginger dressing. Perfect for a light lunch or a healthy side dish.
A classic Japanese appetizer featuring tender, vibrant green edamame pods steamed to perfection and finished with a sprinkle of flaky sea salt. This healthy, protein-packed snack is incredibly simple and ready in under 10 minutes.
About Seared Ahi Tuna with Sesame Crust, Soba Noodle Salad and Steamed Edamame with Sea Salt
Crispy seared ahi tuna with a tangy soba noodle salad – a protein-packed, fiber-rich meal that's quick to make!
This california dish is perfect for dinner. With 602.92 calories and 35.15g of protein per serving, it's a nutritious choice for your meal plan.
fat
0.5 tsp salt
0.25 tsp black pepper (freshly ground)
2 piece scallions (thinly sliced, for garnish)
Instructions
1
Prepare the Dipping Sauce
In a small bowl, whisk together the soy sauce, rice vinegar, 1 tablespoon of toasted sesame oil, grated ginger, and minced garlic.
Set the sauce aside for at least 10 minutes to allow the flavors to meld together.
2
Prepare and Coat the Tuna
Thoroughly pat the ahi tuna steaks completely dry with paper towels. This is crucial for a good sear.
Lightly brush all sides of the tuna steaks with the remaining 1 tablespoon of toasted sesame oil.
Season generously with salt and freshly ground black pepper.
On a shallow plate, combine the white and black sesame seeds. Press each tuna steak firmly into the seeds, coating all sides and edges completely.
3
Sear the Tuna
Heat the avocado oil in a heavy-bottomed skillet (cast iron or stainless steel is ideal) over medium-high heat. The pan is ready when the oil is shimmering.
Carefully place the sesame-crusted tuna steaks in the hot pan, ensuring not to overcrowd it. Cook in batches if necessary.
Sear for 60-90 seconds per side for a rare center. The sesame seeds should be golden brown and the edges of the tuna will appear opaque.
For medium-rare, sear for about 2 minutes per side. Avoid overcooking to maintain a tender interior.
4
Rest, Slice, and Serve
Immediately transfer the seared tuna to a clean cutting board.
Let the steaks rest for 2-3 minutes. This allows the juices to redistribute, keeping the fish moist.
Using a very sharp knife, slice the tuna against the grain into 1/4-inch thick pieces.
Arrange the slices on a platter, garnish with thinly sliced scallions, and serve immediately with the prepared dipping sauce on the side.
184cal
5gprotein
20gcarbs
9gfat
Ingredients
225 g Soba Noodles
1 tbsp Salt (for boiling water)
1 cup Shelled Edamame (frozen or fresh)
1 Red Bell Pepper (medium, thinly sliced)
1 Carrot (large, julienned)
1 Cucumber (medium, halved and thinly sliced)
4 Scallions (thinly sliced)
0.25 cup Cilantro (fresh, chopped)
2 tbsp Toasted Sesame Seeds (for garnish)
0.25 cup Soy Sauce (or tamari for gluten-free)
3 tbsp Rice Vinegar
2 tbsp Toasted Sesame Oil
1 tbsp Honey (or maple syrup for vegan)
1 tbsp Fresh Ginger (grated)
2 clove Garlic (minced)
0.25 tsp Black Pepper (freshly ground)
Instructions
1
Prepare the Dressing
In a small bowl or a jar with a tight-fitting lid, combine the soy sauce, rice vinegar, toasted sesame oil, honey, grated ginger, and minced garlic.
Whisk or shake vigorously until the dressing is well emulsified.
Season with black pepper and set aside.
2
Cook the Soba Noodles & Edamame
Bring a large pot of water to a rolling boil. Add 1 tablespoon of salt.
Add the soba noodles and cook according to package directions, typically for 4-5 minutes, until al dente. Be careful not to overcook.
During the final minute of cooking, add the shelled edamame to the pot to blanch them.
Drain the noodles and edamame in a colander and immediately rinse under cold running water for about a minute, tossing gently with your hands. This is a crucial step to remove excess starch and prevent sticking.
Shake the colander well to remove as much water as possible. Set aside.
While the water for the noodles is coming to a boil, prepare your vegetables.
Thinly slice the red bell pepper, julienne the carrot, halve and thinly slice the cucumber, and thinly slice the scallions.
Chop the cilantro. Reserve some scallions and cilantro for garnish.
4
Assemble and Serve
In a large serving bowl, combine the cooled soba noodles and edamame with the prepared bell pepper, carrot, cucumber, and most of the scallions and cilantro.
Pour the sesame-ginger dressing over the salad.
Gently toss everything together with tongs until the noodles and vegetables are evenly coated.
Garnish with the reserved scallions, cilantro, and toasted sesame seeds.
Serve immediately at room temperature, or chill for 20-30 minutes for a colder salad.
