Citrusy ponzu sauce and sesame seeds lay over thinly slices ahi and melon sashimi. A fresh, light meal made complete with buckwheat soba noodles.
Even though I am not gluten-free…I do enjoy delicious healthy meals. If you’ve heard of soba, you’ve probably heard that it’s pretty good for you. Why? Apparently it’s made out of buckwheat, and the Japanese eat it. Everyone knows that if there’s any one ethnic group whose figured out the key to living a long healthy long life, it’s the Japanese! I mean, have you seen Jiro Dreams of Sushi? Or heard of the world famous “Okinawan Diet” – a diet from a Japanese region that is known for having the most people live to 100+. Somewhere between maintaining a good quality of life, living with purpose, and eating the right foods, I think they’ve got something figured out for sure.
So when you’re trying to buy soba, and you care about getting your whole grains, and also eating a gluten-free diet, make sure the back of the package in the ingredient list names “Buckwheat flour” ONLY. The amount of buckwheat in soba varies from 40% to 100% and it gives the noodles their characteristic dark color and rich, nutty taste. So if the list also contains “wheat flour” in addition to buckwheat… you’ll know it will contain some percentage of regular processed wheat flour, making it not gluten-free, and also not as nutritious as if it were fully 100% buckwheat. The noodles also cook up firmer and more al dente when it’s 100% buckwheat, so I personally spring for the more nutrient-dense version (but fair warning: it’s pricier than the hybrid version). 
Tuna and Cantaloupe Sashimi over Ponzu Soba Noodles
- Total Time: 21 minutes
- Yield: Serves 1
- Diet: Pescatarian, Omnivore
Description
Citrusy ponzu and sesame seeds highlight thinly sliced ahi tuna and cantaloupe. Buckwheat soba noodles add a satisfying base.
Ingredients
- 71 g (2.5 oz) fresh maguro or ahi tuna
- 1 piece (3 inch x 3 inches) ripe cantaloupe
- Fresh mint
- 71 g (2.5 oz) soba
- 2 tablespoons ponzu sauce
- Drizzle of sesame oil
- Sesame seeds
Instructions
- Slice the tuna into 1/4 inch (width) thick rectangular pieces.
- Slice the cantaloupe to a similar thickness (1/4 inch).
- Boil a pot of water and add 2-3 ounces (1/3 package) of soba noodles. Boil for 5-6 minutes, until the noodles are nutty, soft but still firm.
- Drain the noodles in a colander and rinse under cold water to stop the cooking process.
- Arrange the soba noodles on a plate.
- Arrange the maguro tuna and melon slices on top of the noodles, alternating each component.
- Place small mint leaves on top.
- Drizzle with ponzu and sesame oil. Garnish with toasted sesame seeds.
Notes
- For optimal flavor, use high-quality sushi-grade tuna.
- If cantaloupe is out of season, honeydew melon makes a delicious substitute.
- Toss cooked soba noodles with a little sesame oil to prevent sticking before plating.
- Prep Time: 15 minutes
- Cook Time: 6 minutes
- Category: Main Course
- Method: No-Cook
- Cuisine: Japanese
Nutrition
- Serving Size: 1 serving
- Calories: 400
- Sugar: 10
- Sodium: 400
- Fat: 20
- Saturated Fat: 5
- Unsaturated Fat: 10
- Carbohydrates: 40
- Fiber: 4
- Protein: 30
- Cholesterol: 80
Frequently Asked Questions
What cut of tuna works best for this sashimi dish?
Use sushi-grade ahi or yellowfin tuna. Buy it from a reputable fishmonger and keep it very cold until you slice it.
Can I substitute another melon for the cantaloupe?
Honeydew works well and has a similar soft texture. Just make sure the melon is ripe so it contrasts properly with the savory ponzu.
How do I keep the soba noodles from clumping before serving?
Rinse the cooked soba under cold water immediately after draining, then toss with a small amount of the ponzu dressing to keep the strands separate.
