Recipe: Crusted Loin of Tuna with Noodle Salad

Tuck into this recovery boosting meal created by Masterchef finalist Andrew Kojina as the perfect post-training treat



Ingredients (serves 2)

  • 2 tuna steaks (about 150-200g each)
  • 200g buckwheat (soba) noodles (or fresh egg noodles)
  • 1/2 head of broccoli, broken into small florets
  • 1/2 red pepper
  • 1/2 cucumber, peeled
  • Celery leaves from 1 head of celery (optional)

For the marinade:

  • 2 tbsp English mustard
  • 2 tbsp miso paste
  • 1 tbsp soy sauce
  • 1 tbsp mirin

For the crust:

  • 1 tsbp black peppercorns
  • 1 tbsp white peppercorns
  • 1 tbsp black sesame seeds
  • Zest of 1 lime

For the dressing

  • 5 tbsp vegetable oil
  • 1 tbsp sesame oil
  • 2 tbsp rice vinegar
  • 2 tbsp soy sauce
  • 2 tbsp runny honey
  • Sprinkle of white sesame seeds

1. Heat up the mustard, miso, soy sauce and mirin and leave to cool.  

2. Cook the noodles in salted, boiling water according to the instructions. Put them into iced water immediately to stop them cooking then drain them and set aside. You can cook the broccoli florets at the same time, in the water or in a steamer basket above the noodles.  

3. Once the marinade is cool enough to touch, marinade the tuna steaks in them for at least 10 minutes.

4. Crush the peppercorns and mix with sesame seeds and lime zest. Coat the tuna steaks in the crust, using the marinade as ‘glue’.

5. Split the cucumber in two so that you can scrape the seeds out with a spoon. Slice quite thickly into crescents.

6. Slice the red pepper as thickly as you like it in a salad and pick out the celery leaves.

7. Make the dressing in an empty jam jar: combine al the ingredients and shake hard to emulsify.

8. Put the noodles in a mixing bowl and coat with 2 tbsp of the dressing, then place on the plate.

9.  Combine the salad ingredients in the bowl – the broccoli, the cucumber, the red pepper and the celery leaves - toss together in the dressing and place around and on top of the noodles. Sprinkle some sesame seeds over the salad.

10. Get a griddle pan or frying pan very hot and sear the tuna for about 90 seconds on either side, depending on the thickness of the steak and how well cooked you like it – you should be able to see the pinkness in the middle disappearing as it cooks through. Slice with a sharp knife and place on top of the noodle salad.

The Benefits 

Tuna steak

This high protein fish makes perfect recovery food. Whilst the protein will help your muscles repair, the healthy Omega-3 fatty acids reduce inflammation and contribute to good heart health. It also contains a generous dose of iron and potassium.

Buckwheat noodles

As triathletes we know how important carbohydrates are in our diets, but choosing the healthiest carb options will offer that extra boost. Buckwheat noodles are high in fibre and protein but low in fat so provide tons of energy. The also contain 10 percent iron and are packed with antioxidants. 

Sesame oil

This is a great alternative to other oils. Not only is it full of flavor; it also contains healthy unsaturated fats, which can help to lower your cholesterol. Read more about the healthiest oils here. 


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