- Dairy free
- Lactose free
- Nut free
- Peanut free
- Egg free
- Shellfish free
- High in dietary fibre
- High in protein
- 2 serves veg or fruit
Seared on the outside and perfectly rare on the inside, our tuna steak recipe is an impressive-looking midweek meal that takes only 10 minutes to cook.
- Serves4
- Cook time10 minutes
- Prep time15 minutes
Ingredients
- 2 cups (300g) frozen shelled edamame beans
- 2 Lebanese cucumbers, cut into ribbons
- 2 spring onions, thinly sliced
- 8 radishes, thinly sliced
- 2 tbs pickled ginger, thinly sliced
- 2 tsp sesame seeds, toasted
- 4 x 100g tuna steaks
- Sesame oil, to brush
- 180g pkt soba noodles
- Toasted sesame seeds, extra, to serve
- Pickled ginger, extra, to serve
Dressing
- 1/4 cup (60ml) rice wine vinegar
- 1/4 cup (45g) white miso paste
- 2 tsp soy sauce
- 3 tsp honey
- 2 tsp sesame oil
Nutritional information
Check ingredient labels to make sure they meet your specific dietary requirements and always consult a health professional before changing your diet. View dietary information here.
Percentage Daily Intake information on our recipes is calculated using the nutrition reference values for an average Australian adult.
Method
Step 1
Cook the edamame in a saucepan of boiling water over high heat for 1 min or until heated through. Refresh under cold water. Drain well.
Step 2
Combine the edamame, cucumber, onion, radish, pickled ginger and sesame seeds in a medium bowl. Season.
Step 3
To make the dressing, whisk the vinegar, miso, soy sauce, honey and sesame oil in a small bowl. Drizzle half the dressing over the edamame salad and toss to combine.
Step 4
Heat a lightly oiled chargrill pan over high heat. Brush tuna steaks with sesame oil and season. Cook for 2-3 mins each side for medium-rare or until cooked to your liking. Meanwhile, cook the noodles in a saucepan of boiling water following packet directions.
Step 5
Use a long sharp knife to slice the tuna steaks thickly/thinly. Divide noodles, salad and remaining dressing among serving bowls. Top with tuna, sprinkle with extra sesame seeds and serve with extra pickled ginger.
Why it’s time to discover the almighty tuna steak
There’s no greater seafood or fish than tuna. It’s packed with omega-3 fatty acids and is a good source of vitamin B12, both of which are vital for maintaining good health. Plus, it is a complete protein, meaning it contains all the essential amino acids to help keep your body in tip-top shape.
With these health benefits, it’s easy to see why it’s so popular, and it’s also the perfect protein to add to any crowd-pleasing Asian-inspired meal, particularly the Asian-style tuna steak, which comes from the loin of the fish. It’s translucent pink or red, has little fat and provides a silky texture without the fishy flavour, making it a lean protein that pairs perfectly with soy and ginger, two popular Asian flavours.
How do you prepare tuna steaks?
Tuna is a delicate meat and needs to be treated carefully. If you’re planning to store or freeze it, follow the instructions in the FAQ section. When you’re preparing it for cooking, remove excess moisture and follow our cooking instructions to lightly oil and season. You can also whip up your favourite Asian sauce for tuna steaks. We recommend our honey soy-based dressing for tuna steak in our recipe, before searing your fish.
The next important step: how to pan-fry tuna steak
It’s essential to learn how to cook tuna steak. The length of cooking time will depend on the thickness of the steak, however, it’s important to note that this fish is eaten rare (almost raw) on the inside, so you want the inside to still be pink. If you end up cooking tuna steaks all the way through, they become quite dry – like the texture of canned tuna without the canning oil or an overcooked chicken breast. Follow our recipe for seared tuna steaks and you’ll have perfectly cooked, moist fish in under 10 minutes.
FAQs
Tuna steak
- Serves4
- Cook time10 minutes
- Prep time15 minutes
Ingredients
- 2 cups (300g) frozen shelled edamame beans
- 2 Lebanese cucumbers, cut into ribbons
- 2 spring onions, thinly sliced
- 8 radishes, thinly sliced
- 2 tbs pickled ginger, thinly sliced
- 2 tsp sesame seeds, toasted
- 4 x 100g tuna steaks
- Sesame oil, to brush
- 180g pkt soba noodles
- Toasted sesame seeds, extra, to serve
- Pickled ginger, extra, to serve
Dressing
- 1/4 cup (60ml) rice wine vinegar
- 1/4 cup (45g) white miso paste
- 2 tsp soy sauce
- 3 tsp honey
- 2 tsp sesame oil
Description
Seared on the outside and perfectly rare on the inside, our tuna steak recipe is an impressive-looking midweek meal that takes only 10 minutes to cook.
Method
Step 1
Cook the edamame in a saucepan of boiling water over high heat for 1 min or until heated through. Refresh under cold water. Drain well.
Step 2
Combine the edamame, cucumber, onion, radish, pickled ginger and sesame seeds in a medium bowl. Season.
Step 3
To make the dressing, whisk the vinegar, miso, soy sauce, honey and sesame oil in a small bowl. Drizzle half the dressing over the edamame salad and toss to combine.
Step 4
Heat a lightly oiled chargrill pan over high heat. Brush tuna steaks with sesame oil and season. Cook for 2-3 mins each side for medium-rare or until cooked to your liking. Meanwhile, cook the noodles in a saucepan of boiling water following packet directions.
Step 5
Use a long sharp knife to slice the tuna steaks thickly/thinly. Divide noodles, salad and remaining dressing among serving bowls. Top with tuna, sprinkle with extra sesame seeds and serve with extra pickled ginger.