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Seared Tuna with Soba Noodles and Sesame Roasted Broccoli

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

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

  1. Preheat oven to 450°F.
  2. Defrost the tuna according to package directions.
  3. 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.
  4. 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.
  5. 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.
  6. 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.
  7. 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.
  8. 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.

Recipe 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 Facts
Seared Tuna with Soba Noodles and Sesame Roasted Broccoli
Amount Per Serving
Calories 322 Calories from Fat 91
% Daily Value*
Fat 10.1g16%
Saturated Fat 1.8g11%
Sodium 944mg41%
Carbohydrates 36.2g12%
Fiber 0.3g1%
Sugar 3.5g4%
Protein 24.7g49%
* Percent Daily Values are based on a 2000 calorie diet.