Tuna Steaks and Noodles with Ginger and Tamari Dressing

21. February, 2009

This is the perfect meal for those who are trying to eat healthy yet lightly. The tuna's important nutrients include the minerals selenium, magnesium, and potassium; the B vitamins niacin, B1 and B6; and omega-3 essential fatty acids which are essential for our health but cannot be produced by the body so we have to obtain it from food sources. The tuna is very good for our heart, preventing strokes, keeping our blood pressure in order and more. I prefer rice noodles made from brown rice for slow releasing carbohydrates although you can use any other noodles you prefer.

I recommend buying ethically sourced tuna from a fish monger.

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A very healthy meal packed with protein and healthy fats

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This recipe is:

Egg free
Gluten free
Lactose (dairy) free
Nut free but includes seeds/oils from seeds

Tuna Steaks and Noodles with Ginger and Tamari Dressing

Serves 2-3

Ingredients

4 x 175 grams (6¼ oz) each tuna steaks (sashimi (best) quality)
250 grams (8¾ oz) rice noodles (or any other noodles you prefer), cooked
4 spring onions, cut in small diagonals
A small piece fresh ginger (similar to two large grapes in size)
20 grams (¾ oz) fresh coriander leaves, choped coarsely
6 tablespoons tamari sauce
3 tablespoons sesame sauce
1 tablespoon agave nectar
1 tablespoon rice vinegar
1 lime (zest and juice)

Preparation

Fill a medium saucepan with water, bring to a boil and cook the 225 grams noodles according to instructions on the packet. Drain the noodles and place under running, cold water for 10 seconds (to prevent over cooking). Drain and set aside.
Cut the 4 spring onions in small diagonals. Discard the very ends of the onion. Reserve some for garnishing later.
Peel the small piece ginger and chop very finely or grate.
Chop the 20 grams coriander leaves coarsely. Reserve some for garnishing later.
Combine in a small bowl; the 3 tablespoons tamari sauce, 2 tablespoons sesame oil and 1 tablespoon rice vinegar.
Combine the 20 grams chopped coriander and half of the chopped spring onions.
In a small saucepan stir together the chopped ginger, the remaining 3 tablespoons tamari sauce and 1 tablespoon agave nectar. Turn the heat up and allow to simmer for 1 minute.
Grate the lime zest very finely and add to the saucepan.
Squeeze the lemon and add half of the juice to the saucepan.
Combine the zest with half of the lemon juice.
Let cool for a couple of minutes.
Add 1 tablespoon sesame sauce and the remaining lemon juice.
While you wait for the dressing to cool down you can brush the grill pan with a few drops coconut oil. Turn the heat up to the highest setting and pre-heat the grill until very hot.
When the grill pan is ready, add the tuna steaks and grill for about 2 minutes each side (or according to preference).
Divide noodles onto 4 plates (you can warm the noodles slightly if you prefer).
Place the tuna steaks on top of the noodles.
Pour the dressing over the tuna steaks or serve in a separate bowl.
Garnish with reserved coriander and spring onions.

Tips

If the coconut oil is cold (in which case it becomes solid), place the jar in a bowl filled with hot water for a couple of minutes.
You can use soy sauce instead of the tamari sauce (note: contains wheat).
You can sprinkle toasted sesame seeds on top of the tuna for variation.