Soy tuna with wasabi mash

Recipe uploaded by

Good Food

8 ratings

Recipe by Good Food

Subscribe to Good Food magazine - 3 issues for £3

Tested

Leave a comment or rate this recipe

1. Mix together the soy sauce, vinegar and sugar. Pour over the tuna and marinate for at least 20 mins or up to 2 hrs in the fridge. Place the potatoes in a pan of lightly salted boiling water, then cook for 10-15 mins until soft. Drain well. Heat the milk in the pan and mix in the wasabi, return the potatoes to the pan, then mash until smooth. Stir through the spring onion and keep warm.
2. Heat a non-stick griddle pan until smoking hot. Remove the tuna from the marinade. Cook on the griddle for 2-3 mins on each side until seared on the outside, but still pink inside. Cook the broad or soy beans according to pack instructions, then serve alongside the tuna and mash.

Healthy benefits

Unusually for a vegetable, soya beans are a good source of protein and can be used as you would frozen peas or broad beans - they have a similar taste and texture. They contain plant compounds, called isoflavones, which can protect against certain cancers as well as alleviating symptoms of the menopause. Soya is also a source of vitamin E, which can help to reduce cholesterol levels.

Per serving

439 kcalories, protein 43g, carbohydrate 51g, fat 9 g, saturated fat 2g, fibre 3g, salt 1.38 g

Latest comments and suggestions

• cosmic

  04 February 2008

  cosmic rated and commented on this recipe

  

  easy and tasty, light enough for a supper

  Flag as inappropriate

  Please let us know your name and the reason you find the above comment inappropriate.

  Your name: Reason:
• Dee

  07 February 2008

  Dee rated and commented on this recipe

  

  This was fantastic - my partner said 'this is like restaurant food'

  Flag as inappropriate

  Please let us know your name and the reason you find the above comment inappropriate.

  Your name: Reason:
• Lucy

  11 February 2008

  Lucy commented on this recipe

  This was good for a midweek meal as easy and tasty. Next time I will use different beans as think it needs something sweeter like broad beans or peas as suggested.

  Flag as inappropriate

  Please let us know your name and the reason you find the above comment inappropriate.

  Your name: Reason:
• Janet

  18 February 2008

  Janet rated and commented on this recipe

  

  Love this recipe. Especially the mash, I was expecting it to be really strong with the wasabi but it was surprisingly mild in heat level but gave a good kick to mash that can be a bit bland and boring, it would be a great accompaniment to roast beef too. I have never eaten soya beans so it was a good introduction to a new bean, really liked them too.

  Flag as inappropriate

  Please let us know your name and the reason you find the above comment inappropriate.

  Your name: Reason:
• Laura Wyatt

  26 May 2008

  Laura Wyatt rated and commented on this recipe

  

  Tried this for tea last night and it was lovely. The wasabi mash had a nice kick to it, and I had been marinating the tuna for about 5 hours so it had developed a really lovely flavour.

  Flag as inappropriate

  Please let us know your name and the reason you find the above comment inappropriate.

  Your name: Reason:
• iwantpie

  18 August 2008

  iwantpie rated this recipe

  

  Flag as inappropriate

  Please let us know your name and the reason you find the above comment inappropriate.

  Your name: Reason:
• tastytash

  16 September 2008

  tastytash rated and commented on this recipe

  

  I had salmon at home so used this in place of the tuna and it wentvery well with the flavours of the dish. I was a bit disappointed with the wasabi mash though. Using the quantity in the recipe, I found that the wasabi didn't really give the mash as much kick as I was hoping. If I made again I would probably add a bit more. The spring onions were a great touch though.

  Flag as inappropriate

  Please let us know your name and the reason you find the above comment inappropriate.

  Your name: Reason:
• smartie

  27 September 2008

  smartie rated and commented on this recipe

  

  I've made this recipe time and time again and never been disappointed. Yummy

  Flag as inappropriate

  Please let us know your name and the reason you find the above comment inappropriate.

  Your name: Reason:
• Jon Whyte

  02 October 2008

  Jon Whyte rated and commented on this recipe

  

  Healthy im sure, but a bit disappointing for me. The marinade in the tuna overpowered the fish, and you couldnt taste the lovely tuna flavours. The wasabi mash didnt do it for me, neither did the addition of spring onions. The beans just seemed boring and out of place in this recipe... more Goof Food than Good Food! ;)

  Flag as inappropriate

  Please let us know your name and the reason you find the above comment inappropriate.

  Your name: Reason:

http://www.bbcgoodfood.com/recipes/5154/

Your binder

• Register
• Sign in

Sign up to start your online recipe binder, get our newsletter and add recipes, comments and ratings to this site. Tell me more

Ingredients

• 3 tbsp soy sauce
• 1 tbsp rice wine vinegar
• 1 tbsp caster sugar
• 2 tuna steaks , each about 140g/5oz
• 500g potatoes
• 100ml semi-skimmed milk
• 2 tsp wasabi paste (see Know-how)
• 1 spring onion , finely sliced
• frozen broad bean or soya beans, to serve

Search Good Food

Keywords

Filter search

Recipes All this site The web

Refine your recipe search

Search filter options

Search by cooking times Less than 10 minutes 10-30 minutes 35-60 minutes Over an hour Search by difficulty Easy Moderately easy For the keen cook Search by cuisine American British Cajun & Creole Caribbean French German Greek Indian Italian Mediterranean Mexican Moroccan Scottish Spanish Swiss Thai Vietnamese Search by course Warm starter Cold starter Main course Side dish Pudding Search by calorie range Less than 200 200-400 400-600 600-800 Over 800 Search by occasion Midweek meal Dinner party Family favourite Birthdays Christmas New Year Mother's Day Chinese New Year Easter Search by chef Good Food Team olive Angela Nilsen Annabel Karmel Anthony Worral Thompson Gary Rhodes Gordon Ramsay James Martin John Torode Ken Hom Lesley Waters Mary Cadogan Merrilees Parker Nick Nairn Orlando Murrin Ruth Watson Silvana Franco Thane Prince Tony Tobin Search by diet Vegetarian Vegan Gluten-free Dairy-free Nut-free Egg-free Low-fat Low in salt Suitable for diabetics Search by magazine BBC Good food olive Search by servings 1 2 4 6 8 For a crowd

More Good Food features

Wellbeing

• Five nutrients every woman needs
• The lunch crunch
• Eat your way to fabulous skin

Seasonal & local

• Grow your own strawberries
• Local food heroes
• Grow your own courgettes

Recipe features

• Gordon at The Good Food Show
• Help yourself to summer salads
• Irresistible ice creams

Difficulty and servings

Serves 2

Preperation and cooking times

Prep 10 mins

Cook 15 mins

Heart healthy

Ingredients

• 3 tbsp soy sauce
• 1 tbsp rice wine vinegar
• 1 tbsp caster sugar
• 2 tuna steaks , each about 140g/5oz
• 500g potatoes
• 100ml semi-skimmed milk
• 2 tsp wasabi paste (see Know-how)
• 1 spring onion , finely sliced
• frozen broad bean or soya beans, to serve

Per serving

439 kcalories, protein 43g, carbohydrate 51g, fat 9 g, saturated fat 2g, fibre 3g, salt 1.38 g

Your binder

Here are three other great reasons why to sign up:

• You get an online binder, where you can store all your favourite recipes and create menus.
• You can add your own recipes to this site for others to try; plus, rate and make comments on recipes, and share your views on our blog.
• You can sign up for our weekly newsletter (sent out on Wednesdays) - it's packed with recipes, special offers and competitions.