Miso Broth with Ramen and Seared Tuna

Miso Broth with Ramen and Seared Tuna
Staff Writer
Miso Broth with Ramen and Seared Tuna

Ian Garlick

Miso Broth with Ramen and Seared Tuna

This light Japanese broth is poured over tender ramen noodles (fine, quick-cooking wheat noodles) and topped with seared tuna to make a healthy and delicious meal.

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Ingredients

  • 4 1/4  Cups  water
  • 4  Tablespoons  miso paste
  • 9  Ounces  ramen noodles
  • Four 4-ounce tuna steaks
  • Salt and ground black pepper, to taste
  • Groundnut or sunflower oil, for greasing
  • scallions, sliced

Directions

Heat the water and miso paste gently in a large saucepan, stirring until the miso has dissolved. Bring to a boil, then reduce the heat, cover, and simmer gently while preparing the remaining ingredients.

Cook the noodles according to the package directions, drain, and divide among 4 bowls. Season the tuna steaks with salt and ground black pepper, to taste. Brush a nonstick skillet with oil and heat until hot. Sear the tuna for about 2 minutes on each side until cooked, but still pink in the middle.

Place a tuna steak in each bowl and top with scallions. Ladle the broth into the bowls and serve immediately.

Nutritional Facts

Total Fat
4g
6%
Sugar
3g
3%
Saturated Fat
1g
4%
Cholesterol
21mg
7%
Carbohydrate, by difference
43g
33%
Protein
9g
20%
Vitamin A, RAE
294µg
42%
Vitamin B-6
1mg
77%
Vitamin C, total ascorbic acid
3mg
4%
Vitamin K (phylloquinone)
66µg
73%
Calcium, Ca
187mg
19%
Choline, total
32mg
8%
Fiber, total dietary
6g
24%
Folate, total
136µg
34%
Iron, Fe
14mg
78%
Magnesium, Mg
77mg
24%
Manganese, Mn
1mg
56%
Niacin
8mg
57%
Pantothenic acid
1mg
20%
Phosphorus, P
212mg
30%
Riboflavin
1mg
91%
Selenium, Se
25µg
45%
Sodium, Na
121mg
8%
Thiamin
1mg
91%
Water
233g
9%
Zinc, Zn
2mg
25%

Tuna Shopping Tip

Seafood shopping is quite easy in the general sense. Rule of thumb: if it smells fishy, don't buy. Fresh seafood should smell mild and more like the ocean and sea water rather than fish.

Tuna Cooking Tip

Looking for a quick mid-week dinner? Seafood is a safe bet. It's quick to cook and simple recipes can get dinner on the table in 20 minutes.

Tuna Wine Pairing

Most white wines (especially albariño) and rosé with most fish dishes. Muscadet, sancerre, or New Zealand sauvignon blanc with cold fish dishes; chardonnay, pinot gris/grigio, or pinot blanc with grilled or roasted fish; sauvignon blanc or gewürztraminer with baked fish; grüner veltliner with fish pâté; vintage or non-vintage champagne or sparkling wine with light fish dishes; fino or manzanilla with small fried fish; junmai, junmai-ginjo, or junmai-daiginjo with teriyaki fish.