The finished recipe. Seared Tuna with Soba and EdamameIngredients 1 to 6. 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 TamariIngredients 7 to 11. 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.)Step 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.Step 2. Whisk the tamari, vinegar, sesame oil and ginger together.Step 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.Step 4. Toss the noodles, edamame, ribboned cucumber and spring onion in the dressing, lay the tuna over and scatter the sesame seeds.
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