Thai Tuna and Broccoli Salad

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Thai flavors and protein-rich tuna steaks are an incredible combination!

Don’t you love it when you come across a hearty, nutritious recipe that also happens to taste amazing? I suppose that’s a silly question, because who wouldn’t love that? Our Thai Tuna and Broccoli Salad recipe is all of the above! It’s not only loaded with fresh ingredients that will nourish your body, but it contains flavors that will please your taste buds, as well. Plus, it’s ready to eat in just 40 minutes! Enjoy it for dinner tonight, and save the leftovers for a healthy lunch tomorrow. 

Veggie It Up!

Thai Tuna and Broccoli Salad

This tasty recipe starts by combining a whole bunch of fresh veggies like broccoli, red onion, and carrots with zesty ginger and fragrant garlic. Cook this crunchy mixture of vegetables up in  sesame oil. Then, kick up the flavors with soy sauce, honey, red pepper, cilantro, mint, and soba noodles.

A Note On Soba Noodles

These Japanese noodles are made of a nutrient-dense, grain-like seed called buckwheat. Some soba noodles are made with 100% buckwheat, while others contain wheat flour. If you want to use gluten-free noodles, make sure you use the 100% buckwheat option. Aside from being a good source of plant-based protein, buckwheat can also benefit blood sugar levels, lower cholesterol, and decrease inflammation. 

Tuna: A Lean, Clean (and Delicious) Protein

Thai Tuna and Broccoli Salad

Tuna is a high-quality protein that also happens to be extremely low in fat. Even a small 2-ounce serving offers a healthy dose of heart-healthy omega-3 fatty acids. Tuna steaks are not fishy in flavor, either. They’re actually quite mild, with a dense, beef-like texture that is sure to leave you feeling full and satisfied. 

When it comes time to prepare the tuna for this Thai Tuna and Broccoli Salad, add the olive oil to the same pan that you used to cook the broccoli and noodles. Hooray for washing fewer dishes, right? Make sure the heat is on high and the pan is hot! Once you have seasoned your fresh tuna steaks with a little bit of salt and pepper, you’ll only need to sear them for a few minutes on each side. 

After you’ve removed the tuna steaks from the pan, slice them into nice, thin strips. Your slices should be light brown on the outside but a rich, pink color on the inside. Divide the broccoli mixture into even servings and place a little bit of tuna on top. You can choose to add a little drizzle of soy sauce on top or devour it as is. The only thing left to do now is to enjoy! 

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Thai Tuna and Broccoli Salad

The perfect light meal packed with nutrition!
Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Yield 4 People
Serving Size 1.5 cups
Course Lunch, Main Course, Salad

Ingredients

  • 1 tablespoon sesame oil
  • 1 1/2 cups broccoli chopped in to small florets
  • 1/2 cup red onion cut into thin strips
  • 1/2 cup shredded carrot
  • 1 tablespoon fresh ginger minced
  • 2 garlic cloves minced
  • 2 tablespoons low sodium soy sauce
  • 1 tablespoon honey
  • 1 teaspoon red pepper flakes
  • 2 cups soba noodles cooked
  • 2 tablespoons fresh cilantro roughly chopped
  • 1 tablespoon fresh mint roughly chopped
  • 1 tablespoon olive oil
  • 8 ounces fresh tuna steak
  • 1/2 teaspoon Kosher Salt
  • 1 teaspoon ground black pepper

Instructions

  • In a large skillet, heat the sesame oil. Once hot, add the broccoli and red onion until the onion just begins to soften.
  • Stir in the carrot, garlic clove, and minced ginger. Cook, stirring often, just until the garlic becomes fragrant. The vegetables should still be slightly crunchy.
  • Mix in the soy sauce, honey, red pepper flakes, and soba noodles. Cook until the noodles are hot. Gently stir in the cilantro and mint. Spoon into serving bowls and set aside.
  • In the same pan the broccoli and noodles were cooked in, heat the olive oil on high heat.
  • Season the tuna steaks with the salt and pepper. Place the tuna steak into the hot pan and sear each side until lightly browned. The pan should be very hot and each side should only take 2 to 3 minutes to sear.
  • Let the tuna steak rest for about 2 minutes before slicing into thin strips. The tuna should still be pink in the center. Place on top of each serving of the broccoli salad. Drizzle with additional soy sauce if desired.

Nutrition Information

Serving: 1.5cups | Calories: 617kcal | Carbohydrates: 106g | Protein: 33g | Fat: 11g | Saturated Fat: 2g | Cholesterol: 22mg | Sodium: 1602mg | Potassium: 670mg | Fiber: 2g | Sugar: 7g | Vitamin A: 4338IU | Vitamin C: 34mg | Calcium: 80mg | Iron: 5mg |
SmartPoints (Freestyle): 4

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Chef Nichole

Nichole has a culinary degree from Great Lakes Culinary Institute and has worked in the culinary industry for 10 years. She also has the knowledge to write recipes using the most nutritious, fresh, and balanced ingredients. Nichole enjoys creating healthy and tasty recipes anyone can prepare, no matter their cooking skill level.

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