Seared Tuna with Soba and Edamame
Makes 1 serving

INGREDIENTS
150 g Tuna steak (Weighed raw.)
150 g Cooked soba noodles (Cooked weight.)
60 g Edamame beans, shelled (Shelled weight. In the pod, about half of what you weigh is pod.)
80 g Cucumber
20 g Spring onion
1 tbsp, about 15 g Tamari
5 g (a generous tsp) Toasted sesame oil
8 g Sesame seeds
A tablespoon Rice vinegar
A thumb, grated Fresh ginger
3 sprays Olive oil spray (Counted at a quarter of a gram per spray, which is what the nozzle on most bottles delivers. Four sprays is 9 kcal.)

METHOD
1. Cook the soba for the time on the packet, usually four minutes, then rinse under the cold tap until they stop feeling sticky. Boil the edamame from frozen for three minutes and drain.
2. Whisk the tamari, vinegar, sesame oil and ginger together.
3. Season the tuna, spray a pan and get it smoking hot. Sear the tuna for a minute a side, so the outside is grey and the middle is still pink, then slice it.
4. Toss the noodles, edamame, ribboned cucumber and spring onion in the dressing, lay the tuna over and scatter the sesame seeds.

Contains gluten cereals, fish, soya and sesame.
Most soba is buckwheat blended with wheat. Pure buckwheat soba exists and carries no gluten.

RECIPE NOTES
Tuna steak is 24 g of protein per 100 g at 1 g of fat. Cooked through it is dry and tastes of very little, so a minute a side on a properly hot pan is the whole technique.
Soba are buckwheat noodles but most packets are cut with wheat flour. Check the label if gluten matters.

Full recipe: https://www.getfuel8.com/recipes/seared-tuna-soba-edamame-salad
