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!
- 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
- Cook soba noodles according to package directions. Add snow peas during final 3 minutes. Rinse with warm water; drain well.
- 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.
- 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.
- 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.
- Divide soba mixture evenly between each of four plates. Top each serving with 4 oz. tuna, and garnish with green onion.
Nutrition InfoPer 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!