Soba Noodle Salad with Seared Tuna

Look for Japanese soba noodles in the ethnic-food section of your supermarket.

Yield: 6 servings (serving size: 1 cup noodle mixture, 1 teaspoon sesame seeds, 1 tuna piece)

Ingredients

• 6  ounces  uncooked soba (buckwheat noodles)
• Cooking spray
• 1  (1-pound) sushi-grade tuna steak
• 1/2  teaspoon  salt, divided
• 1/4  teaspoon  freshly ground black pepper
• 1  cup  finely chopped English cucumber
• 1  cup  shredded carrot
• 1/2  cup  julienne-cut radishes
• 1/3  cup  finely chopped red bell pepper
• 1/4  cup  finely chopped green onions
• 3  tablespoons  rice vinegar
• 2  tablespoons  low-sodium soy sauce
• 1  tablespoon  peanut oil
• 1 1/2  teaspoons  dark sesame oil
• 1  teaspoon  sugar
• 1/2  teaspoon  crushed red pepper
• 2  tablespoons  sesame seeds, toasted

Preparation

Cook noodles according to package directions; drain and rinse under cold water. Drain; set aside.

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Sprinkle both sides of tuna with 1/4 teaspoon salt and black pepper. Place tuna in pan, and cook for 3 minutes on each side or until desired degree of doneness. Transfer to a platter; cool slightly. Cut tuna into 6 equal pieces.

Combine noodles, remaining 1/4 teaspoon salt, cucumber, and remaining ingredients except sesame seeds in a large bowl; toss well to combine. Arrange 1 cup noodle mixture onto each of 6 plates. Top each serving with 1 teaspoon sesame seeds and 1 tuna piece.

Nutritional Information

Calories:

256 (22% from fat)

Fat:

6.3g (sat 1g,mono 2.6g,poly 2.5g)

Protein:

22g

Carbohydrate:

28.2g

Fiber:

2.9g

Cholesterol:

34mg

Iron:

1.9mg

Sodium:

570mg

Calcium:

62mg