Lunch

Seared Tuna with Soba and Edamame

Name: Seared Tuna with Soba and Edamame
Prep time: 20 min
Total time: 20 min
Yield: 1 serving
Ingredients: 150 g Tuna steak; 150 g Cooked soba noodles; 60 g Edamame beans, shelled; 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

Rare-seared tuna steak sliced over cold soba noodles, edamame and cucumber in a ginger, tamari and sesame dressing. 54 g of protein.

Calories: 502kcal
Protein: 54g
Fat: 14g
Carbs: 41g

Per serving, makes 1. 20 minutes of work. Published 8 September 2026.

Allergens

Gluten
Fish
Soya
Sesame

Most soba is buckwheat blended with wheat. Pure buckwheat soba exists and carries no gluten.

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Tuna steak150 g
Weighed raw.
Cooked soba noodles150 g
Cooked weight.
Edamame beans, shelled60 g
Shelled weight. In the pod, about half of what you weigh is pod.
Cucumber80 g
Spring onion20 g
Tamari1 tbsp, about 15 g
Toasted sesame oil5 g (a generous tsp)
Sesame seeds8 g
Rice vinegarA tablespoon
Fresh gingerA thumb, grated
Olive oil spray3 sprays
Counted at a quarter of a gram per spray, which is what the nozzle on most bottles delivers. Four sprays is 9 kcal.

Method

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.
Whisk the tamari, vinegar, sesame oil and ginger together.
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.
Toss the noodles, edamame, ribboned cucumber and spring onion in the dressing, lay the tuna over and scatter the sesame seeds.

Worth knowing

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.

Other lunch recipes that share ingredients with this one, or every lunch between 450 and 600 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.