Pan-Seared Tuna with Avocado, Soy, Ginger, and Lime

Ah, tuna steaks.

The steak for those lacking a barbecue. Or those lacking the knowledge to actually use a barbecue.

Either way, they’re basically the low-cal, low-cost distant cousin of your basic porterhouse. Pretty distant, like twice-removed, third generation half-cousin, but the similarities exist.

I got these hefty little chunks of tuna goodness for four bucks each, and the rest of the ingredients were pretty low-cost as well. To make the meal a bit more interesting I decided to add some Soba noodles on the side. As a sidenote, if you’re searching for soba noodles in an Asian grocery store, they’re actually called buckwheat noodles, this will probably save you the ten or fifteen minutes of frustrated foraging that I had to endure.

This recipe does take about an hour but it’s fresh and delicious and I’ll bet most of you college students out there haven’t been adventurous enough to throw a hunk of fish into your weeknight dinner, so now that you’ve got the recipe, what are you waiting for?

Pan-seared Tuna with Avocado, Soy, Ginger and Lime
From the Food Network ( http://www.foodnetwork.com/recipes/tyler-florence/pan-seared-tuna-with-avocado-soy-ginger-and-lime-recipe/index.html)

Serves 2

Ingredients:
3 big handfuls of fresh corriander leaves, finely chopped
1 red jalapeno, sliced
2 teaspoons grated fresh ginger
2 garlic clove, grated
1 1/2 limes, juiced
4 tablespoons soy sauce
A pinch of sugar
Sea salt and ground black pepper
1/2 cup olive oil
2 (6-ounce) blocks of sushi-quality tuna
1 ripe avocado, halved, peeled, pitted and sliced

Directions:

In a mixing bowl, combine the cilantro, jalapeno, ginger, garlic, lime juice, soy sauce, sugar, salt, pepper and 4 tablespoons of olive oil. Stir the ingredients together until well incorporated.

Place a skillet over medium-high heat and coat with the remaining 4 tablespoons of olive oil. Season the tuna generously with salt and pepper.  Lay the tuna in the hot oil and sear for 1 minute on each side to form a slight crust. Pour 1/2 the corriander mixture into the pan to coat the fish. Serve the seared tuna with the sliced avocado and the remaining corriander sauce drizzled over the whole plate.

Soba Noodles with Sweet Ginger Scallion Sauce
From http://www.simplyreem.com

Ingredients:
1 9 oz packet of soba noodles
2 tablespoons sesame seeds, lightly toasted

For the sauce:
1 1/2 cup spring onions, finely chopped
1 tablespoons ginger, minced
1/4 cup corriander, chopped
2-3 tablespoons Sesame oil/any neutral oil
2 teaspoons chilli oil
1 tablespoon soy sauce
2 tablespoons rice wine vinegar
2 tablespoons honey
1 teaspoon salt, plus more to taste
1 teaspoon black pepper, plus more to taste

Directions:

Mix all the ingredients for the sauce in a bowl, check for the seasoning. Set aside for 10 to 15 minutes to let the flavours develop.

Boil the soba noodles according to the instructions on the package. Drain and set aside.

Add the sauce, sesame seeds and toss the noodles well, check the seasoning one last time, give it a final toss and enjoy.

 

Asian noodles with shrimp and edamame

As a self-professed pasta lover, I’ve found it hard to find a suitable replacement now that I’m toning down my carb intake. Rice is definitely not the same, and if you’re eating a bunch of white rice it’s still not very good for you either. I’ve tried hokkien noodles and udon noodles for stir-fries and they’re okay. Now I’ve been experimenting with soba noodles and they seem to be doing the trick.

In some cultures soba just means noodles but usually soba refers to buckwheat noodles. Buckwheat noodles are naturally gluten-free and usually about 98 per cent fat free. Buckwheat is deceptively named, it is related to the rhubarb and doesn’t contain any wheat. As opposed to udon which is a thick wheat noodle. At many shops that sell Asian noodles you will often get the choice between udon and soba, I’m surprised I never previously knew that one contained wheat and the other didn’t. I’ve experimented with soba noodles in the past, once with a peanut sauce and another time with a lime, soy and honey sauce. However, this dish has proved to be the best so far. It is a bit involved so I recommend making a bit more so it will last you for a few meals.

Asian noodles with shrimp and edamame
From the Food Network
Takes 25 minutes
Serves 4

• 10 ounces soba (buckwheat) noodles
• 1 10-ounce package frozen shelled edamame
• 1 clove garlic
• 1 1-inch piece ginger, peeled and roughly chopped
• 1 1/2 teaspoons Sriracha (Asian chile sauce)
• 2 tablespoons vegetable oil
• Juice of 1 lime or lemon
• 2 teaspoons low-sodium soy sauce
• 1 1/2 teaspoons sesame oil, plus more for drizzling (optional)
• 1/2 pound medium or large shrimp, peeled and deveined
• Kosher salt
• 1/4 cup chopped fresh cilantro and/or scallions

Bring a pot of water to a boil. Add the noodles and cook as the label directs, adding the edamame during the last 3 minutes of cooking. Reserve 1/2 cup cooking water, then drain the noodles and edamame.

Meanwhile, puree the garlic, ginger, Sriracha, 1/2 tablespoon vegetable oil and 2 tablespoons water in a blender. Mix the lime juice, soy sauce and sesame oil in a small bowl.

Heat the remaining 1 1/2 tablespoons vegetable oil in a large skillet over medium-high heat. Pat the shrimp dry and season with salt; add to the pan and cook, turning, until just pink, 2 minutes. Add the Sriracha mixture and cook, stirring occasionally, until the shrimp are cooked through, about 2 more minutes. Add the soy sauce mixture, noodles and edamame, herbs and the reserved cooking water and toss. Divide among bowls and drizzle with more sesame oil.

Per serving: Calories 485; Fat 14 g (Saturated 1 g); Cholesterol 86 mg; Sodium 483 mg; Carbohydrate 64 g; Fiber 8 g; Protein 27 g

Enjoy!