Soba noodles with courgette & sesame tuna

by Jenny Chandler

A refreshing summer salad from regular demo chef Jenny Chandler

This fabulously refreshing salad is perfect for a heatwave. The seared tuna can be replaced with fried, pressed tofu or rare steak, if you prefer.


200g trimmed tuna steak (I like to use the tail for small, round slices—the piece will need to be at least 4cm thick)
1 tbsp freshly ground black pepper
2 tbsp sesame seeds
200g soba noodles
2 courgettes, spiralised
1 tsp toasted sesame oil

For the dressing:
4 tbsp white miso
Juice of ½-1 lime
2cm fresh ginger, grated
75-100ml soy sauce, or to taste
1-2 fresh chillies, finely chopped (optional)

To serve:
2 spring onions, finely chopped
2 tbsp roughly chopped coriander


Roll the tuna around in the black pepper and sesame seeds while you heat up a heavy pan. Sear the fish in the dry pan until the sesame has coloured (the idea is to leave the centre of the tuna quite raw). Take the tuna out of the pan, allow it to cool, wrap it in cling film and then refrigerate.

Cook the noodles in unsalted boiling water and simmer until cooked. Drain, then swish them around in a bowl of cold water to remove all the excess starch. Drain again, and place in a bowl with the sesame oil.

Meanwhile, make the dressing by shaking everything together in a jar—it should be fairly salty as your noodles and tuna are not seasoned.

Once ready to serve, slice the tuna finely. Toss the noodles and three quarters of the courgettes with half the spring onions, coriander and the dressing.

Top with the tuna, remaining courgette, coriander and spring onions and serve.

ALTERNATIVE: You can add mange tout, snow peas, podded edamame, cucumber instead of courgette—just play around.

Recipe: Jenny Chandler