Sesame-Seared Tuna Steaks With Soba Noodles

Swap in inflammation-fighting seafood steaks for beef a couple times a week.

by Jamie Vespa, R.D. Recipe Developer

Ulcerative colitis wreaks its most obvious havoc in your colon, but UC is actually a systemic inflammatory disease that can impact your entire body. Omega-3-rich seafood like tuna can help turn down the heat. Also cool? It takes minutes to prepare! Get the scoop on how we developed our UC Cooking Club recipes!

Servings
4
Total Time
20 min

Ingredients

  • 8 oz. soba (Japanese buckwheat noodles)
  • 1 (6-oz.) bag snow peas
  • ¼ cup lower-sodium soy sauce
  • 2 Tbsp. fresh lime juice
  • 2 Tbsp. sweet chili sauce
  • 2 Tbsp. light sesame oil
  • ¼ cup fresh cilantro leaves
  • 2 Tbsp. white sesame seeds
  • 2 Tbsp. black sesame seeds
  • 2 (8-oz.) ahi tuna steaks
  • Cooking spray
  • ½ tsp. kosher salt
  • 1 Tbsp. vegetable oil
  • 2 Tbsp. thinly sliced green onion

Directions

    1. Cook soba noodles according to package directions. Add snow peas during final 3 minutes. Rinse with warm water; drain well.
    1. Combine soy sauce, lime juice, chili sauce, and sesame oil in a large bowl; stir with a whisk. Add soba mixture and cilantro; toss to combine.
    1. Combine white and black sesame seeds in a shallow dish. Coat tuna steaks with cooking spray, and sprinkle evenly with salt. Coat both sides of each steak with sesame seeds, pressing gently to adhere.
    1. Heat vegetable oil in a large skillet over medium-high. Add tuna to pan; cook for 3 minutes on each side for medium-rare, or until desired degree of doneness. Slice tuna thinly against grain.
    1. Divide soba mixture evenly between each of four plates. Top each serving with 4 oz. tuna, and garnish with green onion.

Nutrition Info

Per Serving: 486 calories; 16g fat; 2g saturated fat; 40mg cholesterol; 1342mg sodium; 49g carbohydrate; 2g fiber; 40g protein; 2g sugar; 136mg calcium; 5mg iron; 711mg potassium

Note: If sesame seeds are trigger for your UC symptoms, even in remission, just skip them. The dish will still be delish!

Jamie Vespa, R.D.
Meet Our Writer
Jamie Vespa, R.D.

Jamie is a registered dietitian, nutrition and food journalist, and digital influencer who operates the health-centric food blog and social media accounts, Dishing Out Health. She's the former Assistant Nutrition Editor at Cooking Light magazine. Prior to that, Jamie worked as a Clinical Nutrition Specialist with a focus on counseling organ-transplant recipients at a hospital in Tampa. She completed both her undergraduate dietetics degree and graduate clinical nutrition degree at Florida State University. Jamie lives in Denver.