Pan Seared Tuna Steak and Soba Noodle Salad
This vibrant Pan Seared Tuna Steak and Soba Noodle Salad is a quick and healthy meal, combining tender tuna with a crunch of fresh vegetables, all tossed in a zesty dressing.
Equipment
- Skillet
- Large Bowl
- Small bowl
Ingredients
- 6 ounces sushi grade tuna steaks about 6 ounces (170 grams) each
- 1 teaspoon kosher salt
- ½ teaspoon black pepper
- 2 tablespoons everything bagel seasoning
- 2 tablespoons avocado oil
- 6 ounces soba noodles (170 grams)
- ¾ cup matchstick carrots (about 75 grams)
- ¾ cup chopped English cucumber (about 75 grams)
- ½ cup chopped bell pepper (about 75 grams)
- 3 tablespoons rice vinegar
- 2 tablespoons soy sauce
- 1 tablespoon toasted sesame oil
- ½ teaspoon crushed red pepper
Instructions
- Start by seasoning the tuna steaks with salt, black pepper, and everything bagel seasoning. You will see the vibrant colors pop against the pink tuna. This seasoning adds a unique crunch and flavor. Be careful not to over-season; the tuna’s flavor should still shine through.
- Pour avocado oil into a hot skillet until it shimmers. You want it hot enough to create a sizzle when the tuna hits the pan. This helps achieve that golden crust. Avoid using a low heat since it will not give the nice sear you are after.
- Place the tuna steaks in the skillet and let them sear for about 1-2 minutes on each side. You will notice a beautiful crust forming. This quick cooking keeps the center tender and rare. Watch closely to prevent overcooking; tuna can dry out pretty fast if left too long.
- While the tuna is searing, cook the soba noodles according to package instructions. As they cook, give them a stir to prevent sticking. Once they are just tender, rinse them with cold water for about 1 minute to stop the cooking. This keeps them from clumping together.
- In a large bowl, toss the soba noodles with matchstick carrots, chopped cucumber, and bell pepper. It should look colorful and inviting. This mix adds crunch and freshness to the dish. Be careful not to overmix; you want each component to shine when you serve it.
- Whisk together rice vinegar, soy sauce, toasted sesame oil, and crushed red pepper in a small bowl. The dressing should have a fragrant, tangy aroma. This adds a lovely zing to the salad. If it tastes too tangy, do not hesitate to add a bit more sesame oil to even it out.
- Just before you are ready to eat, pour the dressing over the salad and gently toss to coat everything well. You will notice the colors meld beautifully. This timing keeps the veggies crisp; letting them sit too long can make them soggy. Then, plate the salad and top it with your seared tuna. Enjoy!
Notes
Storage Tips: You can make the soba noodle salad 1-2 days in advance and keep it chilled until ready to serve. Store leftovers in an airtight container in the refrigerator for best results.
Expert Tips: Choose sushi grade tuna for the best flavor. For a perfectly seared tuna, heat the pan for around 5 minutes before adding the tuna to achieve a nice crust. If the salad becomes soggy, try tossing it with the dressing just before serving for the best texture.
Reheating Instructions: Tuna is best served fresh; if reheating, do so gently in a skillet over medium heat until just warmed through to avoid overcooking.
Serving Suggestions: Serve cold with a drizzle of extra soy sauce. Pair with a light sake for a refreshing meal. Add a sprinkle of sesame seeds for garnish.
Recipe Variations: Replace tuna with grilled chicken. Add avocado slices for creaminess. Substitute vegetables based on seasonal availability.
Ingredient Notes: When cooking the soba noodles, rinse them thoroughly under cold water for about 1 minute to prevent stickiness. If you do not have soba noodles, you can replace them with regular pasta.