Tuna Steak with Sesame Noodles

• 70 g dry Soba noodles (2.5 oz dry)
• 1000 g Water for the noodles (4¼ cups)
• 6 g Toasted sesame oil (1⅓ tsp)
• 18 g Soy sauce (1 tbsp)
• 8 g Rice vinegar (½ tbsp)
• 3 g raw Fresh ginger (0.1 oz raw)
• 3 g raw (1 clove) Garlic
• 60 g raw Cucumber (2.1 oz raw)
• 40 g raw Carrot (1.4 oz raw)
• 40 g Shelled edamame (1.4 oz)
• 10 g raw (½ scallion) Scallions
• 170 g raw Tuna steak (6.0 oz raw)
• 6 g Sesame seeds (⅔ tbsp)
• 0.5 g Salt (a pinch)
• 6 g Canola oil (1¼ tsp)

You'll need: Large pot, Heavy frying pan, Colander, Bowl, Meat thermometer.

Method

1. Make the sesame dressing and cut the vegetables

   Whisk the sesame oil, two-thirds of the soy sauce, the rice vinegar, grated ginger and minced garlic in a large bowl. Cut the cucumber and carrot into thin matchsticks and slice the scallions.

   Make the dressing in the bowl you will toss the noodles in, so there is one less dish.

2. Boil the soba and edamame

   Bring the water to a boil. Cook the soba for 4–5 minutes, adding the edamame for the last minute. Drain and rinse under cold water to stop the cooking and remove the surface starch.

   Rinsing soba is not optional. It washes off the starch that makes the noodles clump.

3. Coat the tuna

   Pat the tuna dry, brush it with the rest of the soy sauce and press it into the sesame seeds mixed with the salt on a plate so it is coated on both sides.

   Dry tuna sears. A wet surface steams and turns gray.

4. Sear the tuna

   Heat the canola oil in the pan over high heat until it shimmers. Sear the tuna for about 2 minutes per side, until the sesame is golden and the center reaches 63°C (145°F) and looks opaque pink. Rest it for 2 minutes and slice against the grain.

   Thick steaks need 3 minutes per side; thin ones can overcook in seconds.

5. Toss the noodles and plate

   Toss the soba, edamame, cucumber, carrot and scallions in the dressing. Pile into a bowl and fan the sliced tuna on top.

   Toss the noodles in the dressing while they are still slightly damp from rinsing so they stay loose.

Swaps

• Tuna steak → Salmon fillet, same weightRicher, with about 60 kcal more.
• Soba noodles, dry → Brown rice noodles, drySofter, and gluten-free if you also swap the soy sauce for tamari.