Tuna with Udon and Vegetables
132 kcal
Tuna with udon and vegetables is an incredibly light dish that is perfect for dinner with a glass of white wine. Tuna with noodles cooks very quickly and takes just 40 minutes including plating and serving. The most important thing is not to overcook the tuna, just 30-45 seconds on each side. The dish fits well into the traditions of Japanese cuisine.
Ingredients for Tuna with Udon and Vegetables
How to Cook Tuna with Udon and Vegetables
Step Title
Tuna Preparation
Defrost the tuna if needed, remove it from the freezer, and bring it to full thawing. Pat dry well with paper
Step Title
Fish Marinating
Drizzle the tuna with both types of oil and soy sauce, thoroughly rubbing the liquid into the flesh. Leave the fish for 5-10 minutes so it absorbs the fat and remains juicy after searing.
Step Title
Spice Coating
Mix all the dry spices with both types of sesame seeds and evenly coat the marinated tuna on all sides. Gently press the mixture so the sesame adheres well to the surface.
Step Title
Cooking Udon Noodles
Bring water to a boil, add the udon, and cook for about 5 minutes until done. Drain the noodles in a colander and let the water drain completely so it does not dilute the sauce.
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Stir Frying the Vegetables
Heat vegetable oil in a pan, add finely chopped garlic and ginger. Stir and, once aromatic, add the carrot cut into thin strips. After the carrot softens, add red onion sliced into half rings and sweet pepper cut into strips.
Step Title
Combining with Udon
Simmer the vegetables until soft and the onion becomes translucent, then add the udon and green onion cut into 6-8 cm lengths. Pour in the teriyaki sauce, mix, and cook over medium heat for about 5 minutes, stirring occasionally.
Step Title
Searing and Serving the Tuna
Heat a separate pan well with a small amount of oil. Add the tuna and quickly sear on both sides for 30-45 seconds. Place the udon with vegetables on a plate, arrange the sliced tuna on top, and sprinkle with sesame seeds, optionally finishing with thinly sliced toasted nori.
Tips for Tuna with Udon and Vegetables
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To keep the tuna juicy, it is important to follow a short searing time. The pan should be well heated so the surface sets quickly while the center stays tender. Prolonged cooking will result in a dry texture and loss of the fish natural flavor.
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Udon noodles should not be overcooked, as they continue heating in the sauce after being added to the vegetables. The optimal texture is soft yet springy, without becoming mushy. This allows the noodles to evenly absorb the teriyaki sauce while holding their shape.
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Cut the vegetables into roughly equal strips so they cook evenly. This approach ensures a harmonious texture of the dish, where each component keeps its shape and does not dominate the others in consistency.