 |
 |
 |
 |
 |
 |
Soba Noodle Salad with Seared Tuna
A Rich Source of Omega 3 Essential fatty Acids
Enjoy the powerful anti-inflammatory benefits of tuna!
6 ounces uncooked soba (buckwheat noodles)*
*available in the ethnic food section of your supermarket
1 (1-pound) sushi-grade tuna steak
1/2 teaspoon salt, divided
1/4 teaspoon freshly ground black pepper
1 cup finely chopped English cucumber
1 cup shredded carrot
1/2 cup julienne-cut radishes
1/3 cup finely chopped red bell pepper
1/4 cup finely chopped green onions
3 tablespoons rice vinegar
2 tablespoons low-sodium soy sauce
1 tablespoon peanut oil
1 ½ teaspoons dark sesame oil
1 teaspoon sugar
1/2 teaspoon crushed red pepper
2 tablespoons sesame seeds, toasted
cooking spray
· Cook noodles according to package directions; drain and rinse under cold water. Drain; set aside.
· Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Sprinkle both sides of tuna with 1/4 teaspoon salt and black pepper. Place tuna in pan, and cook for 3 minutes on each side or until desired degree of doneness. Transfer to a platter; cool slightly. Cut tuna into 6 equal pieces.
· Combine noodles, remaining 1/4 teaspoon salt, cucumber, and remaining ingredients except sesame seeds in a large bowl; toss well to combine. Arrange 1 cup noodle mixture onto each of 6 plates. Top each serving with 1 teaspoon sesame seeds and 1 tuna piece.
Yields six servings
Nutritional info per serving (1/6 recipe)
256 Calories, 6.3 g Fat, 28.2 g Carbs, 2.9 g Fibre, 34 mg Cholesterol,
1.9 mg Iron, 570 mg sodium, 62 mg Calcium
Did you know? Essential fatty acids are so named because they are essential for our health but cannot be made by the human body; they must therefore be obtained from foods. Cold-water fish like tuna are a rich source of the omega-3 essential fats, which the standard Western diet is sorely deficient. Omega-3s reduce inflammation, which is a key component in the processes that turn cholesterol into artery-clogging plaques.