Tuna Noodle Bowl

This healthy Tuna Noodle Bowl features sesame-crusted ahi tuna, soba noodles, crisp veggies, avocado, and a citrusy ponzu dressing. Fresh, flavorful, and easy to customize! Vegan-adaptable.

The next message you need is always right where you are.~Ram Dass ~

This Tuna Noodle Bowl is one of my favorite ways to turn fresh ahi tuna into a light, nourishing meal. Sesame-crusted tuna is quickly seared and served over soba noodles with crisp cucumber, radishes, creamy avocado, sprouts, and a bright, citrusy ponzu dressing. So fresh and satisfying!

What makes this bowl especially delicious is the contrast of textures and flavors. The sesame crust becomes savory and lightly crisp while the tuna stays tender inside, and the cool, crunchy vegetables balance everything out. The orange-sesame ponzu ties it all together with that irresistible combination of citrus, salt, sweetness, and umami.

Think of the recipe as a starting point and use what you have. Add shredded carrots or cabbage, snap peas, edamame, greens, or whatever vegetables need using up in the fridge. You can also swap the tuna for crispy tofu and the soba for rice or rice noodles. It’s an easy, colorful bowl that never has to be exactly the same twice.

Why You’ll Love This Tuna Noodle Bowl

• Fresh and satisfying. Protein-rich tuna, noodles, avocado, and plenty of crisp vegetables make this a nourishing meal that feels substantial without being heavy.
• That sesame-crusted tuna! A quick sear gives the ahi a savory, lightly crisp sesame crust while keeping the center beautifully tender.
• Bright homemade ponzu. Fresh orange, soy sauce, mirin, rice vinegar, and sesame oil create a tangy, savory dressing that brings the whole bowl to life.
• Endlessly customizable. This is a great clean-out-the-fridge meal. Toss in carrots, cabbage, snap peas, edamame, greens, or whatever fresh vegetables you have.
• Easy to make plant-based. Swap the ahi tuna for tofu and omit the optional hondashi for a completely vegan noodle bowl.

Tuna Noodle Bowl Ingredients

• Soba noodles - Nutty buckwheat noodles create the base of the bowl. Rice, rice noodles, gluten-free noodles, or zucchini noodles are all great alternatives.
• Ahi tuna - Quickly seared so it’s beautifully caramelized outside while remaining tender inside. Tofu makes a delicious plant-based option.
• Sesame crust - Sesame seeds, salt, granulated onion or garlic, chili flakes, and an optional pinch of sugar create a savory, lightly spicy crust that caramelizes beautifully when seared.
• Fresh vegetables - crisp radishes, cucumbers, avocados, and sprouts add color, crunch, and freshness. Carrots, cabbage, kohlrabi, beets, snap peas, edamame, spinach, or whatever vegetables you have on hand can easily be added.
• Scallions & chives - Add a fresh, mild onion flavor. Chive blossoms make a beautiful garnish when available.
• Ponzu dressing - Orange juice, soy sauce, mirin, rice vinegar, and toasted sesame oil create a citrusy, savory-sweet dressing. Optional hondashi adds smoky umami depth.
• Avocado oil - or Coconut oil or another high-heat oil is best for quickly searing the sesame-crusted tuna.

How to Make Tuna Noodle Bowls

1. Cook the noodles. Cook the soba noodles according to package directions. Drain well and set aside.

2. Crust the tuna. While the noodles cook, pat the ahi tuna dry. Combine the sesame crust ingredients on a small plate, then press the tuna firmly into the mixture, coating all sides. See the recipe notes if using tofu.

3. Make the ponzu dressing. Whisk the dressing ingredients together in a small bowl and set aside.

4. Sear the tuna. Heat the oil in a cast-iron skillet over high heat until smoking hot. Sear the tuna for 45-60 seconds per side, just until the outside is golden and crisp while the center remains rare. Transfer to a paper towel-lined plate and let rest for 5 minutes.

5. Slice. Using a sharp chef’s knife, slice the tuna against the grain into 6-8 thin slices. The secret here is a very hot pan-you want that beautiful sesame crust without overcooking the center.

6. Assemble the bowls. Divide the noodles between two bowls and arrange the sliced ahi, cucumber, radishes, avocado, and sprouts over top. Season the vegetables and noodles lightly with salt, garnish with scallions, chives, or chive blossoms, and spoon the ponzu dressing generously over everything. You may not need all the dressing.

Variations

If making the Zen Noodle Bowls with tofu, this simple Baked Ginger Sesame Tofu works well here. Or use the same sesame crust on the tofu and pan-sear it!

Storage and Make Ahead

Feel free to make all componenets up to 3 days ahead and store separately in airithgt contatiners in the fridge. Dress right before serving. Coat the noodles in a little oil to prevent sticking.

More Ahi Tuna Recipes!

• Seared Ahi Tuna Salad
• Seared Ahi Tuna with Moroccan Lentils
• Seared Ahi Tuna Salad
• Tuna Tostadas (Tostadas de Atún)
• Fast & Easy Seared Tuna (Ahi or Yellowfin Tuna)

Watch How to sear Ahi Tuna

Ahi Tuna Noodle Bowl with Ponzu Dressing

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 5 from 5 reviews

• Author: Sylvia Fountaine | Feasting at Home
• Prep Time: 15
• Cook Time: 15
• Total Time: 30 minutes
• Yield: 2 1x
• Category: 30 minute Dinner, bowl, dinner recipe, fish recipe, Main, Noodles, weeknight dinner
• Method: Stove top
• Cuisine: Japanese
• Diet: Dairy-Free, high protein, Pescatarian

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Description

This healthy Tuna Noodle Bowl features sesame-crusted ahi tuna, soba noodles, crisp veggies, avocado, and a citrusy ponzu dressing. Fresh, flavorful, and easy to customize! Vegan-adaptable.

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Ingredients

Units USM Scale 1/2x1x2x

• 4-6 ounces dry soba noodles (or rice noodles, GF noodles, or cooked zucchini noodles)
• 6-8 ounces ahi tuna or tofu (see notes)
• 1-2 tablespoons avocado oil
• 2 radishes, sliced (watermelon radishes are pretty)
• 1 Turkish cucumber, sliced ( or carrot, shredded)
• 1 avocado, sliced
• Optional garnishes- scallions, chives, chive blossoms, sunflower sprouts or daikon
• More options: grated veggies like carrots, cabbage, kohlrabi, beets, snow or snap peas, edamame, fresh peas, daikon, baby spinach or greens.

Sesame crust

• 1 tablespoon sesame seeds
• 1/2 teaspoon kosher salt
• 1/2 teaspoon granulated onion or garlic
• 1/4 teaspoon sugar (optional, helps caramelize)
• 1/4 teaspoon chili flakes

Ponzu Dressing:

• 1/4 cup fresh orange juice ( juice from 1/2 an orange)
• 1/8 cup soy sauce or GF Liquid Aminos or coconut aminos. ( Smoked shoyu is nice too)
• 1/4 cup mirin ( or sub a mix of 2 teaspoons honey and 3 tablespoons water)
• 1 tablespoon rice wine vinegar
• 1-2 tablespoons toasted sesame oil
• optional- 1/4 teaspoon hondashi granules ( adds a nice smoky depth, but not vegan)
• pinch of salt and pepper

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Instructions

1. Cook noodles according to directions, drain, and set aside.
2. Tuna. While noodles are cooking, pat dry tuna. Mix the Sesame Crust ingredients together on a small plate and coat all sides of tuna, pressing it firmly into the flesh. See notes for tofu.
3. Make the dressing, mixing all in a small bowl, and set aside.
4. Sear. Heat the oil in a cast iron skillet until smoking hot. You want the pan to be very hot- in order to create the golden crust, without cooking the ahi all the way through.  Sear all sides of the tuna for 45-60 seconds on each side, or until the crust is golden. Remove from heat and place on paper towel. Let stand 5 minutes.
5. Slice. With a sharp chef’s knife, slice across the grain into 6-8 thin pieces. The goal is to have the inside nice and rare and but the outside seared and crispy. The secret is the very hot pan. 🙂
6. Assemble. Divide the noodles among two bowls. Divide the ahi, cucumber, radishes, avocado and sprouts among the two bowls. Sprinkle veggies and noodles with a little salt. Top with scallions or chives or chive blossoms. Spoon a generous amount of  Ponzu dressing over top and serve ( you most likely won’t need all the dressing).

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Notes

If keeping this vegan, serve it up with Sesame Ginger Baked Tofu  or simple pan-seared tofu, seasoned with salt and pepper.

Nutrition

• Serving Size:
• Calories: 493
• Sugar: 12.3 g
• Sodium: 1261.6 mg
• Fat: 21.6 g
• Saturated Fat: 8.1 g
• Carbohydrates: 51.1 g
• Fiber: 4 g
• Protein: 25.7 g
• Cholesterol: 26.6 mg