Seared sesame tuna with soba noodles

Seared sesame tuna with soba noodles

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  • 0:35 Prep
  • 0:06 Cook
  • 4 Servings
  • Capable cooks

Turn delicious seared tuna, soba noodles and spicy dressing into a nutritious, tasty and fast weeknight meal.

Featured in
Main recipes, Healthy mains


  • 1 tablespoon sunflower oil
  • 400g centre-cut sashimi-grade tuna (see note)
  • 1/4 cup (35g) white sesame seeds
  • 1/4 cup (35g) black sesame seeds (see note)
  • 200g soba noodles (see note)
  • 1 cup podded soy beans (edamame) (see note)
  • 1 Lebanese cucumber, cut into wedges
  • 1 punnet snow pea sprouts, trimmed
  • 1 avocado, sliced
  • 4 spring onions, sliced on an angle
  • Pickled ginger (see note), to serve


  • 2 teaspoons caster sugar
  • 1 teaspoon wasabi paste (see note)
  • 1/3 cup (80ml) ponzu (citrus soy)(see note)
  • 2 tablespoons mirin (Japanese rice wine) (see note)
  • 2 teaspoons fish sauce
  • Juice of 1 lime


  • Step 1
    Heat the oil in a frypan over high heat. Add the tuna and sear for 1 minute on each side – you want the tuna to remain rare on the inside. Allow to cool slightly.
  • Step 2
    Combine sesame seeds on a clean board and roll the cooled tuna in the seeds to completely coat. Enclose tuna tightly in plastic wrap, twisting ends to secure. Chill in the fridge for 30 minutes.
  • Step 3
    For the dressing, combine all the ingredients in a bowl and set aside.
  • Step 4
    Cook the noodles according to packet instructions, adding the beans for the final minute, then drain and refresh.
  • Step 5
    Meanwhile, remove tuna from fridge and slice 5mm thick. Toss noodles and soy beans with the cucumber, sprouts, avocado, spring onion and dressing. Divide among plates, then top with tuna slices and garnish with pickled ginger.

  • Low carb
  • Lower gi


  • 2647 kj


  • 31g

    Fat Total

  • 5g

    Saturated Fat

  • 36g


  • 522.5mg


  • 24g

    Carbs (sugar)

  • 49g

    Carbs (total)

All nutrition values are per serve


Sashimi-grade tuna is available from fishmongers. All other ingredients are available from Asian food shops.

  • Author: Valli Little
  • Image credit: Brett Stevens
  • Publication:



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