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Seared Asian tuna noodle bowls with soy sauce.

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.
3.50 from 4 votes
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Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Servings: 2
Author: Deborah Rainford

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:

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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