Friday, January 13, 2012

Soba Noodle Salad with Grilled Sesame Tuna



  • 6 ounces uncooked soba (buckwheat noodles)
  • 1/4 teaspoon freshly ground black pepper
  • 1 cup finely chopped English cucumber
  • 1 cup shredded carrot
  • 1/3 cup finely chopped red bell pepper
  • 1/4 cup finely chopped green onions
  • 6 leaves basil cut in thin strips
  • Handful of grape tomatoes cut in half
  • 1 Tablespoon of pickled ginger chopped (optional)
  • ¼ cup chopped cashews or peanuts
  • 3 tablespoons rice vinegar
  • 2 tablespoons low-sodium soy sauce
  • 1 Tablespoon + 1 1/2 teaspoons dark sesame oil
  • 1 teaspoon sugar
  • 1/2 teaspoon crushed red pepper

Tuna steak

  • 1 (5 oz.) tuna steak
  • ¼ cup sesame seeds
  • ¼ cup low-sodium soy sauce
  • ¼ cup dry white wine
  • 1 Table spoon minced garlic
  • 1 teaspoon sesame oil

Preparation

Mix soy sauce with white wine, sesame oil and garlic and marinade tuna for at least ½ hour. Remove from marinade and press into sesame seeds. Grill on high heat for 1 ½ minutes on each side. Cut into cubes and set aside.

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

Mix Vinegar, soy sauce, sesame oil, sugar and crushed red pepper together as a dressing.

Combine noodles, chopped tuna and remaining ingredients in a large bowl; toss well to combine with dressing.

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

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