September 19, 2014

Sesame Tuna Noodle Bowl

Sesame Tuna Noodle Bowl | Hard Parade
I've been really into noodle bowls lately. I like how you can make them into whatever you want them to be, add all different kinds of proteins, flavors, and fillings, and throw everything into one bowl. I'm looking forward to when it finally cools down outside (for more than two days in a row) and I can start adding warming broths to them (and topping them with poached eggs, of course).

The star of this noodle bowl is the seared sesame tuna on top. I used frozen fish because 1. it's way cheaper, 2. the quality is just as good as fresh (okay almost as good) and 3. it's easier to find at the grocery store. You can substitute another kind of fish if you don't like tuna but I would suggest going for something on the fatty side, like salmon.

Sesame Tuna Noodle Bowls
Recipe modified from Cooking Light
Serves: 4, Serving Size: 1 tuna steak, 3/4 cup noodles, PointsPlus: 10
  • 1 tbsp white sesame seeds
  • 1 tbsp black sesame seeds
  • 4 6-oz. tuna steaks
  • Cooking spray
  • Kosher salt and freshly cracked black pepper
  • 4-oz. soba noodles
  • 1 cup frozen, shelled edamame beans
  • 2 tbsp lower-sodium soy sauce
  • 1 1/2 tbsp fresh lime juice
  • 1 1/2 tbsp chili garlic sauce
  • 1 tbsp dark sesame oil
  • 1/4 cup chopped cilantro
  • 1 tbsp canola oil
  • 1 package rainbow broccoli mix
Combine white and black sesame seeds in a small bowl. Coat the tuna steaks with cooking spray then season with kosher salt and freshly cracked black pepper. Coat each side of the tuna with the sesame seeds, pressing to adhere.
Sesame Tuna Noodle Bowl | Hard Parade
Cook the soba noodles according to directions. Add frozen edamame for the last 3 minutes, drain, and rinse the noodles. While the noodles are cooking, combine soy sauce, lime juice, chili sauce, and sesame oil in a medium bowl. Add soba mixture and cilantro, stirring well to combine, and set aside.
Sesame Tuna Noodle Bowl | Hard Parade
Heat a large nonstick skillet over medium-high heat and add oil to pan, swirling to coat. Add tuna steaks to pan, cooking for 3 minutes on each side or until desired degree of doneness (I like mine a little more pink in the center). Slice tuna thinly and set aside. (Sidenote: you'll probably lose alot of sesame seeds during this but don't worry, you can always sprinkle more on at the end!)

Divide the soba noodles among 4 bowls and top with tuna and 1/2 cup of rainbow broccoli slaw. Garnish with more cilantro leaves and sesame seeds, if desired, and spicy Sriracha hot sauce! PS. This is really easy to pack for lunch the next day and is delicious served cold so you don't have to be THAT person in the office heating up fish. 
Sesame Tuna Noodle Bowl | Hard Parade
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