Say what you will, but the best way to cook fresh tuna is by searing it and keeping the inside perfectly pink. You lock in all the juices and the flavour is just out of this world! Now when it comes to experimenting in the kitchen, I tend to lean towards vegetarian and vegan dishes so I thought to change it up a little and go for one of my favourite meats; tuna. This meal is a simple concoction of Asian-style cooking collaborating some of my all-time favourite ingredients; teriyaki, ginger, lime, garlic, sesame seeds and tuna. Oh and it goes without saying that, aside from a little salt from some of the marinade ingredients, this is a very clean and healthy meal perfect for summer 🙂
The tuna is left to bathe (marinate) in all those beautiful flavours for a minimum of 2hours and once seared* for a minute or so, it needs to be served immediately. So have the rest of your dish ready prior to searing the tuna. We ate it with a side of soba noodles that were drenched in a lemon-lime-ginger dressing with some stir-fried vegetables. The sour, slightly spicy kick worked so well with the teriyaki sesame seed tuna and most importantly, the noodles didn’t overpower the tuna flavours. I did make this tuna marinade a couple more times and recently ate it with peanut butter noodles (incredibly tasty- I promise to post the recipe soon!).
So here is the recipe and remember, when it comes to the soba noodle stir-fry you can add whatever veggies you have, doesn’t need to be exactly what I used 🙂
*To Sear: a method of cooking that browns the surface of a piece of meat/fish by succumbing them to instantly intense heat.
Ingredients for Teriyaki Tuna & Soba Noodles
This recipe makes approx. 3 servings (with some tuna left…perfect for using the next day in a salad!)
450grams tuna **IMP
2 garlic cloves (crushed and chopped)
5 tablespoons teriyaki sauce
1 tablespoon sesame seed oil
2 tablespoons soy sauce
1 tablespoon olive oil
Sprinkle of ginger powder
Sesame seeds to sear the tuna
Soba Noodle Dressing
Big chunk of ginger (grated)***
Juice of 1 lemon
Zest of 1 lime
Juice of 1 lime
1 large garlic clove (finely chopped)
A little coconut oil
1 tablespoon agave syrup
3 portions of soba noodles-cooked (approx.. 80grams per person)
6 baby corns
2 small carrots
½ yellow pepper
1 clove garlic
Handful of spinach
2 tablespoons soy sauce
1 tablespoon teriyaki
Drizzle of agave syrup
**IMP: Ask the fishmonger for only the pink thick part of the fish. Not those darker black straggly bits. (Check out the picture below)
***Ginger: about the size of 2 of your thumbs put together. I really should weigh it next time, I know…sorry!
Note: Ingredients such as soba noodles, teriyaki sauce, sesame seed oil etc can be found in the Asian section of most supermarkets. I do most of my shopping at Greens Supermarket and the Bio Market in Ta’ L-Ibraġ.
- Combine all the marinade ingredients (except for the sesame seeds…you will use those only to fry the tuna in) in a Tupperware box or container you can close.
- Rinse the tuna pieces and place in the marinade container. Make sure they are covered in the marinade.
- Leave in the fridge for a minimum of 2hours (roughly), the longer you leave it, the more time you allow the tuna to absorb all those wonderful flavours. I kept some of the tuna pieces overnight and seared them the next day for lunch with a salad. AHmazing!
- Prepare the noodle dressing by combining the grated ginger, lime zest, agave syrup and all the lime and lemon juice in a small bowl.
- Fry the finely minced garlic clove in a little coconut oil for literally 1-2mins. Till it starts to get golden.
- Then add it to the rest of the dressing. Set aside
- Chop the veggies you will be using for this dish and stir-fry them in a little coconut oil and along with the teriyaki and soy sauce till tender. Season with pepper and a drizzle of agave syrup.
- Cook the soba noodles according to the package.
- Now scatter the sesame seeds on a plate and using kitchen tongs (it will make your life easier), pick the tuna pieces one by one and coat the 4 sides of the steak in sesame seeds, then place it in a very hot pan (with oil: I used sesame seed oil) and sear for maximum 1 minute on each side (this depends on how raw you like it…but remember, if it’s fresh, keep it pink inside, trust me!) 🙂
- Keep the tuna steaks that are ready on a covered dish (to keep warm)
- Once you’re ready, right before serving, slice each tuna steak gently through the middle so when plating what you see is a rectangular piece of tuna that is pink on the inside with all 4 of it’s edges slightly brown (cooked) and covered in sesame seeds (as in my pictures)
- Buon Apetit! 😀