Summer Buckwheat Noodle Salad with Seared Tuna
I love this recipe because you can have an amazingly flavorful, healthy, and beautiful meal in 30 mins or less. You can even double the amount of chopped veggies and save half in the fridge for spring rolls or sautéed veggies as a side for a future meal, add to fried rice, or make veggie dumplings. This meal is an easy way to create something fabulous for yourself or a special someone without too much fuss–and who doesn’t need that?!
1/2 lb. broccoli florets chopped
1 red bell pepper chopped into small cubes
2-3 large carrots grated or chopped into small pieces
1 medium handful cilantro chopped
1 lb. wild caught tuna
Dry buckwheat soba noodles or noodles of your choice
Dressing for noodle salad:
5 spring onions thinly sliced
2 cloves of garlic micro-planed or minced
1″ of fresh ginger micro-planed or minced
1/4 cup avocado oil or any oil of your choice that is neutral in taste
2 T rice vinegar
1 T fish sauce
1/4 tsp toasted sesame oil
1 tsp coconut nectar or sweetener of choice
1/2 lime squeezed
toasted sesame seeds for garnish
Sauce for tuna:
1 T tamari or soy sauce
1/4 tsp garlic powder
Dash of coconut syrup or pinch of sugar
Squeeze of lime
1 serrano chile sliced thinly for garnish (optional)
Prepare sauce for the noodle salad first so that we can let the spring onions marinate. I find it takes some of the bite out of the onion and also infuses the sauce with a delicious fresh kick. Slice spring onions thinly. Mince or microplane the garlic and ginger. Mix or whisk the garlic and ginger in with the rest of the ingredients for the Soba noodle dressing. Add thinly sliced spring onion and set aside.
Fill a large pot half way with water and bring to a boil. Drop in dry buckwheat noodles and follow the directions on the package. Once they are done, you drain and rinse them with cold water.
Depending on how long it takes you to chop the veggies, you can do it while you wait for the water to boil and the noodles to cook. Chop the broccoli, carrots, red bell pepper, and cilantro.
Once the noodles are cooked, drained, rinsed with cold water, pour into a large bowl. Mix in the chopped veggies and dressing. Add sesame seeds as garnish and/or toasted almond pieces, sriracha, serrano, etc. Experiment! I only used sesame seeds for mine. Set aside and let all those flavors meld together while you cook the tuna.
I used a stainless steel frying pan because it’s the best for searing fish. If you only have nonstick, you can use that. Heat the pan and make sure you coat it with enough oil. I used about 2 tablespoons of avocado oil for my large stainless steel pan. You can get away with less if using a nonstick pan. Once the oil is heated through at medium high heat you can add the tuna into the pan after you have salted and peppered the filet(s).
The bottom will start turning opaque and it will be ready to flip after 1-1 1/2 minutes. After flipping, cook for 1-1 1/2 more minutes. You can look at the edges and see how much of the fish you’d like cooked through. Once it’s done to your liking, set on a cutting board and let the fish cool for at least 10 mins. While it cools, whisk together the soy sauce or tamari (gluten-free soy sauce), garlic powder, dash of coconut syrup or sweetener of choice, and a squeeze of lime. Slice the fish about 1/4 inch thick. Drizzle plenty of this sauce over the fish and garnish with thin slices of serrano if desired. Serve 5 slices per person with a nice healthy portion of the salad. This noodle salad is veggie heavy, so there’s no such thing as too much!