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Seared Tuna with Soba Noodles and Sesame Roasted Broccoli

The Foodie Physician
A delicious, light meal that's packed with protein and easy to make- perfect for the busy holiday season.
4.86 from 7 votes
Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
Course Entree
Cuisine Japanese
Servings 4
Calories 322 kcal

Ingredients
 
 

  • 2 packages Bumble Bee SuperFresh® Seared Ahi Tuna

Soba Noodles:

  • 6 ounces soba noodles
  • 2 tablespoons reduced sodium soy sauce
  • 1 ½ tablespoons sesame oil
  • 1 tablespoon light brown sugar
  • 2 scallions, sliced
  • Sesame seeds and scallions for garnish

Sesame Roasted Broccoli:

  • 2 tablespoons sesame oil
  • 1 teaspoon grated or finely chopped garlic
  • 1 pound broccoli spears (florets plus part of the stems)
  • 2 teaspoons sesame seeds
  • 2 teaspoons low sodium soy sauce
  • 1 ½ teaspoons rice vinegar
  • Salt and pepper

Instructions
 

  • Preheat oven to 450°F.
  • Defrost the tuna according to package directions.
  • Bring a large pot of water to a boil. Add the soba noddles and cook according to package directions. Drain and rinse with cold water.
  • Whisk the soy sauce, sesame oil and sugar together in a bowl and pour the mixture over the cooked noodles in a large bowl. Add the scallions and toss to combine.
  • To make the broccoli, mix the oil and garlic together in a large bowl. Add the broccoli spears and toss to coat with the oil mixture.
  • Transfer the broccoli to a baking sheet, spreading it out in a single layer. Roast in the oven, turning once, until the broccoli starts to brown, about 12 minutes. Sprinkle the sesame seeds on top and roast another 5 minutes until the broccoli is cooked and sesame seeds are toasted.
  • Remove the pan from the oven and place the broccoli in a bowl. Drizzle the soy sauce and vinegar on top and toss to combine. Season with salt and pepper to taste.
  • To serve, divide the noodles between four plates and arrange the tuna slices on top. Serve with sesame roasted broccoli. Garnish with scallions and sesame seeds.

Notes

One serving (broccoli): Calories 109; Fat 7.3g (Sat 1.1g); Protein 3.7g; Carb 8.4g; Sugars 2g; Fiber 3.2g; Sodium 125mg

Nutrition

Calories: 322kcal | Carbohydrates: 36.2g | Protein: 24.7g | Fat: 10.1g | Saturated Fat: 1.8g | Sodium: 944mg | Fiber: 0.3g | Sugar: 3.5g
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