Easy Pan-Seared Asian Tuna Salad with Ginger Soy Dressing
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This pan-seared Asian tuna salad is an easy alternative to your favourite sushi spot. Served over cold soba noodles and drizzled with a punchy soy ginger dressing, this salad is a new lunch favorite.
If you're looking for more Asian noodle salads and bowls, try my Asian noodle salad with spicy peanut dressing, these Thai peanut noodles or this vegetable pad Thai.
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⭐️ Why this recipe works
- Fresh & Vibrant Flavors: The combination of fresh tuna and crisp vegetables creates a delicious and refreshing salad.
- Balanced Dressing: The ginger soy dressing provides a perfect balance of salty, tangy, and umami flavors.
- Nutrient-Dense: Packed with omega-3s, protein, and vitamins, this salad is both nutritious and satisfying.
- Versatile Base: Noodles add substance and make it a filling meal suitable for lunch or dinner.
- Quick & Easy: With minimal cooking and simple preparation, this salad comes together in no time.
🧾 Ingredients overview
- Tuna: Fresh tuna fillets are seared for a delightful texture and rich flavor.
- Baby Bok Choy: Adds a mild, slightly sweet flavor and crunch to the salad.
- Snap Peas: Provide a crisp, fresh texture with a touch of sweetness.
- Cherry Tomatoes: Juicy and tangy, they balance the richness of the tuna.
- Carrot: Shredded carrot adds vibrant color and a hint of sweetness.
- Red Chili: Gives the salad a spicy kick for extra flavor.
- Cilantro: Brightens up the salad with its fresh, citrusy taste.
- Sesame Seeds: Black and white sesame seeds add nuttiness and texture.
- Green Onions: Provide a mild onion flavor to complement the salad.
- Avocado: Creamy avocado pairs perfectly with the seared tuna.
- Lime Wedges: For an extra burst of citrus flavor.
- Noodles: Soba or rice noodles create a hearty and gluten-free base.
- Toasted Sesame Oil: Adds a distinct, nutty flavor to the salad.
- Soy Sauce: Brings umami richness to the dressing.
- Fish Sauce: Enhances the umami notes in the dressing.
- Ginger: Adds warmth and zest to the dressing.
- Lime Juice & Zest: Provides tanginess and a refreshing citrus aroma.
For precise measurements and additional ingredients, refer to the recipe card at the bottom of the page.
👩🏻🍳 Here's how to make it
Easy Pan-Seared Asian Tuna Salad with Ginger Soy Dressing recipe step-by-step
- Prepare the Vegetables:
- Cut the baby bok choy in half and drizzle with toasted sesame oil.
- Toss snap peas, cherry tomatoes, and shredded carrot in a separate bowl.
- Pan-Sear the Tuna:
- Heat a grill pan or skillet over high heat.
- Coat tuna fillets with sesame oil and season with salt and pepper.
- Grill the tuna and bok choy for 2-3 minutes per side for medium-rare (longer for well-done).
- Cook the Snap Peas:
- Add snap peas to the grill pan and cook for 1-2 minutes until slightly charred but crisp.
- Cook and Chill the Noodles:
- Cook soba noodles according to package instructions.
- Drain, rinse under cold water, and toss with sesame oil to prevent sticking.
- Make the Ginger Soy Dressing:
- Whisk together sesame oil, soy sauce, fish sauce, grated ginger, and lime juice/zest.
- Assemble the Salad:
- Slice the seared tuna into strips. Arrange cold noodles as a base on a serving platter or individual bowls.
- Top with bok choy, snap peas, cherry tomatoes, shredded carrot, and avocado slices.
- Lay sliced tuna over the salad and drizzle with the ginger soy dressing. Sprinkle with cilantro, green onions, and sesame seeds. Serve with lime wedges on the side.
📖 Substitutions and variations
For a fresh take on this recipe, try these easy tweaks. They add new flavors and bringing variety without having to learn a whole new meal.
- Protein Alternatives: Swap tuna with grilled salmon, shrimp, or tofu for a different protein option.
- Greens: Replace bok choy with Napa cabbage, kale, or spinach.
- Noodles: Substitute soba noodles with rice noodles, quinoa, or spiralized zucchini.
- Dressing: Experiment with a miso-based dressing or add a dash of Sriracha for heat.
💡 Chef's Guide: Expert Tips
Drawing from a decade in Michelin-starred kitchens and Cordon Bleu training, here are my top tips for recipe success.
- Flash-Freezing Tuna: If you're concerned about parasites in raw fish, flash-freeze fresh tuna fillets before searing. Wrap the fillets tightly and freeze for at least 24 hours to kill potential parasites.
- Blanch Vegetables: To retain color and crispness, blanch snap peas and other vegetables by quickly boiling them for 1-2 minutes and then shocking them in ice water.
- Sesame Seed Toasting: Toast black and white sesame seeds in a dry skillet over medium heat for 1-2 minutes until fragrant. This enhances their flavor and aroma.
🍯 Storing and reheating leftovers
- Fridge:
- Store leftovers in an airtight container in the fridge for up to 2 days.
- Keep the dressing separate and toss it with the salad just before serving.
- Freezer:
- Freezing not recommended due to the fresh vegetables and avocado.
- Reheat:
- Reheat seared tuna separately in a skillet over medium heat or in the microwave for 30 seconds.
- Noodles and vegetables can be served chilled.
❓Recipe FAQ's
Can I use canned tuna instead of fresh tuna fillets?
Yes, canned tuna is a convenient substitute. Drain and flake the canned tuna and toss with the dressing.
Can I make this salad ahead of time?
Yes, you can prepare the components separately and store them in the fridge. Assemble just before serving.
What other toppings can I add to the salad?
Try adding edamame, crispy wontons, sliced almonds, peanuts, or pickled ginger for extra flavor and texture.
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Easy Pan-Seared Asian Tuna Salad with Ginger Soy Dressing
This pan-seared Asian tuna salad is served over cold soba noodles and drizzled with a punchy soy ginger dressing.
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Servings: 2
Ingredients
Tuna and Salad:
- 2 fresh tuna fillets, 5 oz each
- 3 baby bok choy, cut in half
- 1 cup snap peas, ends trimmed
- 1 cup cherry tomatoes, halved
- 1 large carrot, shredded
- 1 red chili, sliced
- 3 tablespoon chopped cilantro/coriander
- 2 tablespoon black and white sesame seeds
- 2 green onions, thinly sliced
- 1 avocado, sliced
- Lime wedges
Noodles:
- 8 oz soba noodles or rice noodles
- 1 tablespoon toasted sesame oil
- Sauce/Dressing:
- 2 tablespoon toasted sesame oil
- 2 tablespoon soy sauce
- 1 tablespoon fish sauce
- Thumb-sized piece of ginger, grated
- Juice and zest of 1 lime
Instructions
Prepare the Vegetables:
- Cut the baby bok choy in half and drizzle with a bit of toasted sesame oil.
- Toss the snap peas, cherry tomatoes, and shredded carrot in a separate bowl.
Pan-Sear the Tuna:
- Heat a grill pan or skillet over high heat.
- Coat the tuna fillets with toasted sesame oil and season with salt and pepper.
- Place the tuna and the bok choy into the pan and grill for about 2-3 minutes per side for medium-rare (cook longer if you'd like the tuna more well done).
Cook the Snap Peas:
- Add the snap peas to the grill pan and cook for about 1-2 minutes, just until they develop a slight char but remain crisp.
Cook and Chill the Noodles:
- Cook the soba noodles according to package instructions.
- Drain, rinse under cold water to stop the cooking, and toss with 1 tablespoon toasted sesame oil to prevent sticking.
Make the Ginger Soy Dressing:
- In a small bowl, whisk together 2 tablespoon sesame oil, soy sauce, fish sauce, grated ginger, and lime juice and zest.
Assemble the Salad:
- Slice the seared tuna into strips.
- On a serving platter or individual bowls, arrange the cold noodles as a base.
- Top with bok choy, snap peas, cherry tomatoes, shredded carrots, and avocado slices.
- Lay the sliced tuna over the salad and drizzle with the ginger soy dressing.
- Sprinkle with chopped cilantro, green onions, and sesame seeds.
- Serve with lime wedges on the side.
Notes
- Tuna Selection: For the best quality, buy sushi-grade tuna. It should be firm, deep red, and free of fishy smell.
- Cooking Time: Tuna cooks quickly, so monitor carefully to avoid overcooking. Aim for medium-rare for optimal flavor and texture.
- Bok Choy Alternatives: If baby bok choy is unavailable, substitute napa cabbage or other leafy greens.
- Dressing Customization: Adjust the dressing to your taste by adding more lime juice for acidity or honey for sweetness.
- Garnishes: Add crushed peanuts or cashews for extra crunch.
Nutrition
Calories: 971kcal | Carbohydrates: 116g | Protein: 66g | Fat: 30g | Saturated Fat: 5g | Cholesterol: 64mg | Sodium: 2782mg | Potassium: 3812mg | Fiber: 15g | Sugar: 16g | Vitamin A: 60265IU | Vitamin C: 599.4mg | Calcium: 1442mg | Iron: 14.5mg
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Meet the Chef!
Hi, I'm Debs. Cordon Bleu trained chef and recipe developer. I help you get incredible dinners on the table fast with fool-proof recipes and step-by-step instructions along with tips and tricks that I've learned over a 10-year career in professional kitchens.
Why so calorific?!! Is it avocado
Hi Harriet. It's partly the avocado and the fact that I gave each portion 100g of noodles. I'm a carb lover and probably eat more than I should. If you're looking to reduce the calories, then reduce the serving size of noodles and use 1/2 an avocado. I just wanted the label to reflect what was in the photos. Hope that helps.
Debs, this looks sooooo good! It's kinda like a noodle bowl but kinda like a poke bowl too. I actually had my first poke bowl in London and became obsessed with "bowls" of all kinds soon after.