Seared tuna and cold soba noodle bowls are perfect for hot nights

Name: Seared tuna and cold soba noodle bowls are perfect for hot nights
Cook time: 30 min
Yield: 4
Cuisine: Japanese
Ingredients: 2 tsp mixed sesame seeds; 4 x 150g tuna steaks; 1 tbsp sesame oil; 1 tbsp vegetable oil; 270g soba noodles; 1 cup (about 160g) shelled edamame beans; juice and finely grated zest of 1 lemon; 1 tbsp honey; 2 tbsp soy sauce; 125ml (¼ cup) mirin; 1 cup shredded red cabbage; 1 red chilli, finely shredded; fried shallots, to serve; micro mint, to serve

Packed with vibrant vegetables, just-seared tuna and soba noodles, this healthy bento-inspired dish comes together in no time.

Jessica Brook

November 11, 2025

A bright, citrusy dressing lifts this healthy noodle bowl with fresh tuna.James Moffatt

Inspired by the simplicity and balance of a classic bento box, this soba noodle bowl with fresh tuna is light, vibrant, and perfect for a fuss-free dinner on warm nights. Packed with cool soba noodles, crisp vegetables, and seared tuna, it’s a refreshing, wholesome meal that comes together in no time.

Ingredients

2 tsp mixed sesame seeds
4 x 150g tuna steaks
1 tbsp sesame oil
1 tbsp vegetable oil
270g soba noodles
1 cup (about 160g) shelled edamame beans
juice and finely grated zest of 1 lemon
1 tbsp honey
2 tbsp soy sauce
125ml (¼ cup) mirin
1 cup shredded red cabbage
1 red chilli, finely shredded
fried shallots, to serve
micro mint, to serve

Method

Step 1
Spread the sesame seeds on a plate. Brush the tuna steaks with 1 teaspoon of the sesame oil, then press into the seeds to coat. Season well with salt and pepper.
Step 2
Preheat a large non-stick frying pan over high heat. Sear the tuna for about 30 seconds on each side. The tuna should be crisp on the outside but still rare inside. Set aside and slice thickly just before serving. (Cook in two batches if necessary.)
Step 3
Cook the soba noodles in a pot of salted, boiling water for 2-3 minutes, or until tender.
Step 4
Using a spider strainer or slotted spoon, scoop the noodles out of the water, drain, and immediately refresh them under cold running water. Set aside.
Step 5
Add the frozen shelled edamame to the same boiling water. Cook for 2-3 minutes until heated through. Drain and season to taste with salt.
Step 6
In a large bowl, whisk together the lemon juice and zest, honey, soy sauce, mirin, and the remaining sesame oil to make a dressing.
Step 7
Add the prepared noodles to the dressing and toss to combine.
Step 8
Divide the noodles between 4 bowls. Top each with a handful of edamame and shredded cabbage.
Step 9
Place the sliced seared tuna on top of the cabbage and finish with fried shallots, a few slices of chilli, and micro herbs.