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Seared Ahi + Soba Noodles

seared ahi tuna and soba noodles lilas kitchen

Are you trying to follow healthy eating habits? I find that half the battle in eating healthy is having a good idea of what to cook. Eating healthy can be challenging especially when you need more of a variety when it comes to flavors. I’m not sure about you but I get bored very easily ๐Ÿ™‚ Therefore, I continuously find myself switching it up and testingย out new flavors. Sometimes they work and sometimes they’re a flop! It’s a fun game to play and thankfully I get to share the good ones with you.ย Seared Ahi + Soba Noodles is a dish that I love making, because it holds fresh and satisfying flavors. It switches things up with a very different flavor combo from the protein and seasonings used.

This dish includes fresh ahi tuna, crisp veggies and buckwheat soba noodles. Soba contains a lovely nutty flavor that pairs very well with the ahi. I find these noodlesย to be a wonderful healthy carb alternative, as they actually offer nutritional value. Buckwheatย Sobaย contains a good dose of lean protein. In addition buckwheat provides a rich source of vitamins and minerals that can contribute to protecting the cardiovascular system and help control blood sugar. Interesting to note, buckwheat is a grain-like seed completely unrelated to wheat despite its name.ย These noodles are aย staple in my kitchen and within Japanese cooking. If you have any questions, send me a message via theย Lilaโ€™s Kitchen Facebook page, I’m happy to help!

Seared Ahi + Soba Noodles // Lilas Kitchen

Seared Ahi + Soba Noodles // Lilas KitchenSeared Ahi + Soba Noodles // Lilas Kitchen Seared Ahi + Soba Noodles // Lilas Kitchen Seared Ahi + Soba Noodles // Lilas Kitchen


-1/2 cup chopped green beans
-1 medium bok choy, chopped
-1/2 bunch buckwheat soba noodles
-6 oz fresh ahi tuna
-1/4 cup furikake (a dry Japanese seasoning, purchase a brand with no MSG)
-1 tsp organic cultured butter
-1 tsp soy sauce
-1/4 tsp sesame seeds
-2 Tbl sesame seed oil
-1 Tbl rock salt

*I like to use all organic, GMO free produce & ingredients*


Begin with prepping your veggies and ahi. Slice your veggies into 1 inch pieces, set aside. On a plate place your furikake, set allย sides of the ahi ontoย the furikake to ensure even seasoning. ย Set aside.

In a medium-sized pot fill half way with water and bring to a boil. Cook your soba per package instructions (typically 4 minutes). Once your noodles are cooked, using tongs remove them from the pot and place into a bowl. Add your butter to the hot noodles and toss them about to ensureย an even coat.

Bring your water back to a light boil, add in your rock salt and place in your veggies. Allow veggies to cookย for 1.5 minutes. Remove the vegetables from the pot using a colander.ย Toss veggies into the your noodle bowl. Add in your sesame seeds and soy sauce. Cover and set aside.

Tip: If you like spicy feel free to sprinkle in a few red pepper flakes to your soba veggie mixture!

In a pan, add your sesame seed oil. Heat to medium high. Place your ahi into the pan and allow to cook on each side for 30 seconds. If your tuna slab is a bit thicker, allow to cook for 1 minute on each side. Remove from heat and slice into 1 inch strips.

Place your soba veggieย mixture onto a plate and top with your seared ahi, enjoy!

Serves: 1
Prep Time: 5 Minutes
Cook Time: 20 minutes

Seared Ahi + Soba Noodles // Lilas Kitchen

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