Seared Tuna with Sesame Buckwheat Soba Noodles

• 2tuna steaks, about 180g each
• 180 g100% buckwheat soba noodles
• 1 tbsprice vinegar
• 1cucumber, cut into ribbons or matchsticks
• 1 tspfresh ginger, finely grated
• 3spring onions, green tops only, sliced
• 2 tbspsesame oil
• 1 tbspvegetable oil
• 2 tbsptamari
• 1 tbspsesame seeds, toasted
• 1lime, cut into wedges
• Fine salt and black pepper
• 50 gpickled ginger (optional)
• 150 gcooked, podded edamame (optional)

Method

1. 1Bring a big pan of well-salted water to a rolling boil; soba needs space to move, so don't skimp on the pan size. Drop in the buckwheat noodles and cook for 4–5 minutes per the packet, stirring once to stop them clumping.
2. 2Drain and rinse the noodles thoroughly under cold running water, working your fingers through them until they feel properly cool and no longer slippery. That starch rinse is the difference between distinct strands and a gluey clump. Toss with half the sesame oil to keep them loose.
3. 3Whisk the remaining sesame oil with the tamari, rice vinegar and grated ginger in a small bowl until it looks glossy and unified. Taste it; most of the salt comes from the tamari, but a final pinch ties it together.
4. 4Tip the noodles into a large bowl with the cucumber and most of the spring onion greens. Pour over the dressing and toss until every strand is slick and fragrant.
5. 5Dry the tuna steaks thoroughly with kitchen paper. Rub all over with the vegetable oil and season generously with salt and black pepper before they hit the pan.
6. 6Heat a heavy stainless or cast iron pan over very high heat until it is properly smoking. This is important for a clean sear, and don't crowd the pan; two steaks max, with space between them, or you'll boil the tuna instead of searing it.
7. 7Lay the tuna in the pan and sear for 60–90 seconds each side for rare: a deep mahogany crust and a ruby centre. Push longer if you prefer it more cooked through. Lift onto a board and rest for 1 minute, then slice thickly across the grain with a sharp knife; sawing tears the fibres.
8. 8Divide the dressed noodles between two bowls and fan the sliced tuna on top. Scatter the toasted sesame seeds and reserved spring onion greens, then squeeze over a lime wedge. Add the optional pickled ginger and cooked edamame if using.

Per serving

kcal

532

protein

46.4g

fibre

3g

carbs

12.1g

fat

33.5g