Soy tuna with wasabi mash

Soy tuna with wasabi mash

Enjoy this Japanese-inspired dish with someone special

Difficulty and servings

Easy

Serves 2

Preparation and cooking times

Preparation time

Prep 10 mins

Cook time

Cook 15 mins

Plus marinating

Heart healthy

Method

  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.
Try

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.

Know how - Wasabi

Wasabi is a Japanese root vegetable that is finely grated to make a hot paste a little like horseradish. You might have come across it served alongside sushi. If you can't get hold of any, use English mustard or freshly-grated horseradish instead.

Per serving

439 kcalories, protein 43g, carbohydrate 51g, fat 9 g, saturated fat 2g, fibre 3g, sugar 7g, salt 1.38 g

Recipe from Good Food magazine, February 2008.

Try 3 issues of Good Food magazine for £3 - subscribe now!

Latest comments and suggestions

Results 1-20

  • Binder photo cosmic

    04 February 2008

    cosmic rated and commented on this recipe

    4 stars

    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.

  • Binder photo Dee

    07 February 2008

    Dee rated and commented on this recipe

    5 stars

    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.

  • Binder photo 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.

  • Binder photo Janet

    18 February 2008

    Janet rated and commented on this recipe

    4 stars

    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.

  • Binder photo Laura Wyatt

    26 May 2008

    Laura Wyatt rated and commented on this recipe

    4 stars

    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.

  • Binder photo iwantpie

    18 August 2008

    iwantpie rated this recipe

    5 stars

    Flag as inappropriate

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

  • Binder photo tastytash

    16 September 2008

    tastytash rated and commented on this recipe

    3 stars

    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.

  • Binder photo smartie

    27 September 2008

    smartie rated and commented on this recipe

    5 stars

    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.

  • Binder photo Jon Whyte

    02 October 2008

    Jon Whyte rated and commented on this recipe

    2 stars

    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.

  • Binder photo Andrew Bullock

    23 June 2009

    Andrew Bullock rated and commented on this recipe

    4 stars

    To make this into something really rather special, set aside the marinade, add it to the griddle pan at the very end to reduce and then pour over the tuna steak. It really lifts the dish and the richness of the sauce compliments the wasabi mash to a t!!

    Flag as inappropriate

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

  • Binder photo Kaila Bishop

    28 October 2009

    Kaila Bishop rated and commented on this recipe

    5 stars

    Easy, healthy & very tasty!

    Flag as inappropriate

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

  • Binder photo mrs r

    19 November 2009

    mrs r rated and commented on this recipe

    5 stars

    Quick to make & healthy too. Love the wasabi mash, will try this with other dishes. Tried soya beans for the first time & have been eating them with lots of meals ever since

    Flag as inappropriate

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

  • Binder photo Daniegirlcooks

    15 April 2010

    Daniegirlcooks rated and commented on this recipe

    5 stars

    Fantastic. I left the tuna in the marinade for about 5 hours and it tasted amazing! I wasnt so fond of the mash but the bf liked it

    Flag as inappropriate

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

  • Binder photo monochromic

    17 April 2010

    monochromic commented on this recipe

    I'm a soy bean fanatic and I loved how all the flavours came together. I used more wasabi than in the recipe for the mash but it was seriously good. I also reduced the sauce and served it with the tuna and that worked really well.

    Flag as inappropriate

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

  • Binder photo monochromic

    17 April 2010

    monochromic rated this recipe

    5 stars

    Flag as inappropriate

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

  • Binder photo harleymad

    10 August 2010

    harleymad rated and commented on this recipe

    5 stars

    made this with Swordfish instead of tuna - partner thought it was awesome! Nothing left on the plate :-) It was tricky getting hold of the wasabi but eventually found it ini Tesco's. Will definetly make again :-)

    Flag as inappropriate

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

  • Binder photo AimeeP

    29 August 2010

    AimeeP rated and commented on this recipe

    5 stars

    Great recipe! Served with peas as couldn't get soya beans & marinated for 6hours - brought marinade ingredients to the boil while steaks were on the griddle and poured over before serving. Mash worked perfectly the secret must be in heating the milk as my mash has never been this good!

    Flag as inappropriate

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

  • Binder photo Kit

    20 January 2011

    Kit rated and commented on this recipe

    1 stars

    The tuna was ok, but I wasn't keen on the mash - too sweet, but then perhaps that was the brand of wasabi paste I had? The whole meal just wasn't as fresh as I would have like. But then i was never going to like this recipe as I'm of the school of thought that mash needs gravy ;-) If I have it again, will be with chilli noodles.

    Flag as inappropriate

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

  • Binder photo MissEricaCourt

    06 February 2011

    MissEricaCourt commented on this recipe

    I'm not a fan of wasabi so instead of the mash, I steamed a few greens. I agree with Andrew, it's really worth heating up and reducing the marinade - I poured a little over he tuna and mied a little with the veggies - gorgeous! Particularly good if you roll the edges of the steak in black or white sesame seeds just before serving.

    Flag as inappropriate

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

  • Binder photo KPP

    28 March 2011

    KPP rated and commented on this recipe

    5 stars

    Used albacore tune steaks, doubled the quantities but otherwise followed the recipe and everyone really liked it.

    Flag as inappropriate

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

Leave a comment or suggestion

You must sign in or register to leave a comment.

Sign in / Register

Difficulty and servings

Easy

Serves 2

Preparation and cooking times

Preparation time

Prep 10 mins

Cook time

Cook 15 mins

Plus marinating

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
Print this recipe
Add to your binder

Per serving

439 kcalories, protein 43g, carbohydrate 51g, fat 9 g, saturated fat 2g, fibre 3g, sugar 7g, salt 1.38 g

Advertisement

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.

Follow Good Food

Advertisement

All about Good Food

Magazine

Good Food Magazine

Subscribe to Good Food magazine - enjoy 100+ triple-tested recipes delivered to your door, every month.

Order today, and receive your first 3 issues for just £3

On TV

Foodie TV

See your favourite chefs on Sky Channel 247, Virgin TV 260 and find their recipes at goodfoodchannel.co.uk.

Good Food Apps

Good Food Apps

For Good Food on the go, download our apps to your phone or portable device.
Find out more here

Buy ingredients

With just one click, the full list of recipe ingredients will be put into a basket at your choice of provider. Choose from:

mySupermarket Compare prices and choose a retailer you wish to buy them from.

Ocado Let Ocado deliver all you need for this recipe, right to your door

Tesco Buy all the ingredients from our recipes through your Tesco online shop.

new

Asda Shop with Asda? You can now buy ingredients for our recipes via your Asda online shop.

In association with the above providers. Terms and conditions apply.

Close