Ahi Tuna Noodle Bowl Recipe: A Healthy and Filling Meal

September 03, 2024

Healthy Ahi Tuna Noodle Bowl Recipe

An Ahi Tuna Noodle Bowl is a perfect combination of taste and nutrition, making it an ideal dish for a quick and satisfying weeknight dinner. With fresh sushi-grade Ahi tuna, vibrant vegetables, and soba noodles tossed in a savory sauce, this dish offers a delightful blend of flavors and textures. Plus, it's easy to prepare and customizable to your preferences. Let’s dive into how to make this delicious Ahi Tuna Noodle Bowl!

Ingredients You’ll Need

• 1 lb sushi-grade Ahi tuna: Fresh or thawed, this will be the star of your dish. Brands like Global Seafoods or Wild Planet offer high-quality Ahi tuna steaks that are perfect for this recipe.
• 8 oz soba noodles: A healthy choice rich in fiber and protein. Look for brands like Hakubaku or Eden Foods for authentic soba noodles.
• 2 cups sliced bok choy: Adds a crunchy texture and a mild, sweet flavor.
• 1 cup shredded carrots: Provides a sweet, earthy taste and vibrant color.
• 1/2 cup sliced scallions: For a mild oniony flavor.
• 1/4 cup chopped fresh cilantro: Adds a fresh, herbaceous note.
• 2 tbsp soy sauce: Kikkoman and San-J are excellent choices for soy sauce.
• 1 tbsp honey: Nature Nate’s or Local Hive offers high-quality honey.
• 1 tbsp rice vinegar: Marukan is a trusted brand for rice vinegar.
• 1 tsp grated fresh ginger: Gives a warm, spicy kick.
• 1/4 tsp black pepper: For a hint of heat.
• 1 tbsp sesame oil: Kadoya or Spectrum provide rich, nutty sesame oils.
• 1 tbsp vegetable oil: Used for searing the Ahi tuna.
• 2 tbsp sesame seeds: Adds a crunchy texture and a nutty taste.

Step-by-Step Instructions

1. Cook the Soba Noodles:
   Begin by cooking the soba noodles according to the package instructions. Once done, drain and set them aside. Soba noodles are a nutritious option, made from buckwheat, and they pair perfectly with Ahi tuna.

2. Prepare the Sauce:
   In a small bowl, whisk together the soy sauce, honey, rice vinegar, grated ginger, black pepper, sesame oil, and vegetable oil. This sauce will bring together all the flavors of the dish, balancing savory, sweet, and tangy notes.

3. Sear the Ahi Tuna:
   Heat a large skillet over medium-high heat. Add the Ahi tuna steaks and sear for 1-2 minutes on each side. You want the tuna to be browned on the outside but still pink on the inside. Once done, remove the tuna from the skillet and let it cool slightly. Then, cut it into small bite-sized pieces.

4. Cook the Vegetables:
   In the same skillet, add the sliced bok choy and shredded carrots. Sauté for 3-4 minutes until the vegetables are tender yet crisp. These veggies add crunch and color to your noodle bowl.

5. Combine the Ingredients:
   Add the cooked soba noodles to the skillet with the vegetables. Toss to combine, ensuring the noodles soak up any remaining juices in the skillet.

6. Add the Sauce:
   Pour the prepared sauce over the noodle and vegetable mixture. Toss everything together to coat evenly.

7. Serve:
   Divide the noodle mixture into bowls. Top each bowl with the seared Ahi tuna pieces, sliced scallions, chopped cilantro, and a sprinkle of sesame seeds.

Nutritional Information and Calories

This Ahi Tuna Noodle Bowl is not only delicious but also packed with nutrients. Here’s the approximate nutritional breakdown per serving (assuming the recipe serves four):

• Calories: 450-500 per serving
• Protein: 30-35g
• Fat: 15-20g
• Carbohydrates: 45-50g
• Fiber: 5-7g
• Sodium: 800-1000mg (depending on the amount of soy sauce used)
• Omega-3 Fatty Acids: High, thanks to the Ahi tuna and sesame oil

The dish is rich in protein, healthy fats, and essential nutrients, making it a balanced and satisfying meal.

Cost of the Dish

The cost of making this Ahi Tuna Noodle Bowl can vary depending on where you purchase your ingredients. Here’s a rough estimate:

• Ahi Tuna: $15-$25 per pound (depending on the brand and whether it's fresh or frozen)
• Soba Noodles: $3-$6 per 8 oz package
• Vegetables (Bok Choy, Carrots, Scallions, Cilantro): $5-$10
• Sauce Ingredients (Soy Sauce, Honey, Rice Vinegar, Ginger, Sesame Oil): $5-$10 (for all)
• Sesame Seeds: $2-$4

Total Estimated Cost: $30-$55 for four servings, or approximately $7.50-$13.75 per serving.

FAQs

Q: Can I use another type of noodle instead of soba noodles?
A: Absolutely! You can substitute soba noodles with udon noodles, rice noodles, or even whole wheat spaghetti for a different texture.

Q: Can I use frozen Ahi tuna for this recipe?
A: Yes, frozen Ahi tuna works well. Just make sure to thaw it completely in the refrigerator before cooking to ensure even searing.

Q: Can I substitute bok choy with another vegetable?
A: Certainly! You can use spinach, kale, or even napa cabbage if bok choy isn’t available.

Conclusion

Our Ahi Tuna Noodle Bowl recipe is a healthy and filling meal that’s perfect for a quick and easy weeknight dinner. This dish combines the fresh, clean flavors of sushi-grade Ahi tuna with hearty soba noodles and crisp vegetables, all tossed in a savory-sweet sauce that’s sure to satisfy. Whether you’re looking to impress your guests or simply want a nutritious meal, this recipe is a versatile and delicious option. So, grab your ingredients and enjoy a healthy and flavorful Ahi Tuna Noodle Bowl tonight!

For the best quality Ahi tuna and other premium seafood products, check out Global Seafoods. Explore our sushi-grade tuna blocks, fresh albacore tuna, and more. Elevate your seafood dishes with the finest ingredients!

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