Soy tuna with wasabi mash

Soy tuna with wasabi mash

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(22 ratings)

Prep: 10 mins Cook: 15 mins Plus marinating


Serves 2
Enjoy this Japanese-inspired dish with someone special

Nutrition and extra info

  • Easily doubled / halved

Nutrition: per serving

  • kcal439
  • fat9g
  • saturates2g
  • carbs51g
  • sugars7g
  • fibre3g
  • protein43g
  • salt1.38g
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  • 3 tbsp soy sauce
    Soy sauce

    Soy sauce

    soy sor-s

    An Asian condiment and ingredient that comes in a variety of of varieties ranging from light to…

  • 1 tbsp rice wine vinegar
  • 1 tbsp caster sugar
  • 2 tuna steak, each about 140g/5oz
  • 500g potato



    The world's favourite root vegetable, the potato comes in innumerable varieties. A member of…

  • 100ml semi-skimmed milk
  • 2 tsp wasabi paste (see Know-how)



    The Japanese answer to horseradish, wasabi is related to watercress and grows in a similar way,…

  • 1 spring onion, finely sliced
    Spring onions

    Spring onion

    sp-ring un-yun

    Also known as scallions or green onions, spring onions are in fact very young onions, harvested…

  • frozen broad bean or soya beans, to serve


  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.

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Comments (22)

TJBooth's picture

Love this recipe. Great with grilled asparagus!

AliceStewart's picture

The mash and fish we're delicious and the soya beans were nice but it was a little dry maybe serve with kale or sugarsnaps.

irenemorrill's picture

I rate this 4.5 star because I recently had this dish in a restaurant and was so disappointed, bland... boring.... This wasn't it was tasty and the textures great. I served it with Chinese Kale and it was rated highly by my kids!!!

danielaj's picture

Lovely, would definitely have this again

kplant1's picture

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

missericacourt's picture

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.

kittybriggs's picture

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.

aimeep's picture

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!

cfielder's picture

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 :-)

monochromic's picture

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.

daniegirlcooks's picture

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

matinads's picture

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

kailabishop's picture

Easy, healthy & very tasty!

andyb2369's picture

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!!

whytejon's picture

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! ;)

jendiva's picture

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

tphotiou's picture

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.

butterfly28's picture

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.

janegoodfood's picture

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.

lucyaitchison's picture

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.


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