Sesame Tuna with Edamame and Soba

Gluten Free
Dairy Free
Very Healthy
Health score
65%
Sesame Tuna with Edamame and Soba
27 min.
4
478kcal

Suggestions


Indulge in a culinary delight with our Sesame Tuna with Edamame and Soba, a dish that perfectly balances flavor and nutrition. This recipe is not only gluten-free and dairy-free, but it also boasts a health score of 65, making it an excellent choice for those seeking a wholesome meal without compromising on taste.

Imagine succulent yellowfin or albacore tuna steaks, coated in a delightful mix of black and white sesame seeds, seared to perfection. The rich, nutty flavors of sesame oil combined with the zesty kick of fresh lime juice create a tantalizing marinade that elevates the tuna to new heights. Paired with vibrant edamame and hearty soba noodles, this dish is a feast for both the eyes and the palate.

Ready in just 27 minutes, this recipe is perfect for a quick lunch or a satisfying dinner. With each serving containing only 478 calories, you can enjoy a guilt-free meal that is packed with protein, healthy fats, and essential nutrients. Whether you're a busy professional or a home cook looking to impress, this Sesame Tuna with Edamame and Soba is sure to become a favorite in your kitchen. Dive into this deliciously healthy dish and savor every bite!

Ingredients

  • 24 ounce albacore tuna steaks 
  • tablespoon sesame seed black
  • teaspoons canola oil 
  • tablespoon sesame oil dark
  • cup edamame green frozen shelled ( soybeans)
  • 0.3 cup cilantro leaves fresh chopped
  • 0.5 teaspoon kosher salt 
  • 1.5 tablespoons juice of lime fresh
  • tablespoons lower-sodium soy sauce 
  • servings napa cabbage slaw 
  • ounces soba (Japanese buckwheat noodles)
  • 1.5 tablespoons chili sauce sweet
  • tablespoon sesame seed white

Equipment

  • bowl
  • frying pan

Directions

  1. Cook soba noodles according to package directions, omitting salt and fat; add edamame for last 3 minutes. Rinse with warm water; drain well.
  2. Combine 2 tablespoons soy sauce, lime juice, chili sauce, and sesame oil in a medium bowl.
  3. Add soba mixture and cilantro; keep warm.
  4. Combine white and black sesame seeds in a shallow dish. Coat tuna with cooking spray, and sprinkle evenly with salt. Coat both sides of each steak with sesame seeds, pressing gently to adhere.
  5. Heat a large nonstick skillet over medium-high heat.
  6. Add oil to pan; swirl to coat.
  7. Add steaks to pan; cook for 3 minutes on each side or until desired degree of doneness. Slice tuna thinly against grain.
  8. Serve with noodles.

Nutrition Facts

Calories478kcal
Protein40.56%
Fat34.06%
Carbs25.38%

Properties

Glycemic Index
46.5
Glycemic Load
9.24
Inflammation Score
-10
Nutrition Score
35.882608527723%

Flavonoids

Eriodictyol
0.12mg
Hesperetin
0.5mg
Naringenin
0.02mg
Quercetin
4.92mg

Nutrients percent of daily need

Calories:478.21kcal
23.91%
Fat:18.09g
27.84%
Saturated Fat:3.27g
20.47%
Carbohydrates:30.35g
10.12%
Net Carbohydrates:25.38g
9.23%
Sugar:4.22g
4.68%
Cholesterol:64.64mg
21.55%
Sodium:710.16mg
30.88%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:48.48g
96.96%
Vitamin B12:16.04µg
267.34%
Selenium:65.88µg
94.11%
Vitamin B3:17.01mg
85.03%
Vitamin A:3787.05IU
75.74%
Vitamin D:9.7µg
64.64%
Phosphorus:570.42mg
57.04%
Vitamin B6:0.88mg
44.19%
Magnesium:170.94mg
42.74%
Vitamin B2:0.58mg
34.09%
Vitamin B1:0.48mg
31.73%
Copper:0.63mg
31.48%
Manganese:0.53mg
26.72%
Iron:4.08mg
22.64%
Potassium:787.16mg
22.49%
Vitamin B5:2.18mg
21.84%
Fiber:4.96g
19.85%
Vitamin E:2.18mg
14.54%
Zinc:2.09mg
13.91%
Calcium:93.02mg
9.3%
Folate:21.28µg
5.32%
Vitamin K:5.46µg
5.2%
Vitamin C:2.23mg
2.7%
Source:My Recipes