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Recipe by Emma Lewis

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1. Make a teriyaki sauce by mixing the soy sauce, mirin and sugar in a shallow dish. Put the tuna steaks in the dish, turn over a few times so they're coated with the sauce, then leave in the fridge to marinate for at least 1 hr and up to 2 hrs.
2. To cook, heat a large frying pan. Take the tuna steaks out of the marinade and pat dry, then rub all over with the oil. Fry the tuna for 2 mins on each side, so they are still pink in the middle. Remove from the pan, then pour in the marinade and 2-3 tbsp water. Bring to the boil and cook for a few mins to heat through. Strain through a sieve into a small dipping bowl.
3. To serve, slice the cooked tuna, mango and spring onion into bite-size pieces. Thread onto wooden skewers, then serve warm or cold with the dipping sauce.

Per serving

116 kcalories, protein 11g, carbohydrate 14g, fat 3 g, saturated fat 1g, fibre 2g, salt 0.96 g

http://www.bbcgoodfood.com/recipes/4952/

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Ingredients

• 30ml soy sauce
• 50ml mirin (See know-how below)
• 1 tsp vegetable oil
• 1 mango , peeled
• 3 spring onions
• 250g pack tuna steaks

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Difficulty and servings

Serves 6 as part of a meal

Preparation and cooking times

Prep 20 mins

Cook 5 mins

Plus marinating

Low-fat

Ingredients

• 30ml soy sauce
• 50ml mirin (See know-how below)
• 1 tsp vegetable oil
• 1 mango , peeled
• 3 spring onions
• 250g pack tuna steaks

Per serving

116 kcalories, protein 11g, carbohydrate 14g, fat 3 g, saturated fat 1g, fibre 2g, salt 0.96 g

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