Soy tuna with wasabi mash
Enjoy this Japanese-inspired dish with someone special
Difficulty and servings
Serves 2
Preparation and cooking times
Prep 10 mins
Cook 15 mins
Plus marinatingHeart healthy
- 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.
- 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.
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 43.0g, carbohydrate 51.0g, fat 9.0 g, saturated fat 2.0g, fibre 3.0g, sugar 7.0g, salt 1.38 g
Recipe from Good Food magazine, February 2008.
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http://www.bbcgoodfood.com/recipes/5154/
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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
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Difficulty and servings
Serves 2
Preparation and cooking times
Prep 10 mins
Cook 15 mins
Plus marinatingHeart 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 43.0g, carbohydrate 51.0g, fat 9.0 g, saturated fat 2.0g, fibre 3.0g, sugar 7.0g, salt 1.38 g
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