Soy tuna with wasabi mash

Soy tuna with wasabi mash

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(22 ratings)

Prep: 10 mins Cook: 15 mins Plus marinating

Easy

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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Ingredients

  • 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 steaks, each about 140g/5oz
  • 500g potato
    Potato

    Potato

    po-tate-oh

    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)
    Wasabi

    Wasabi

    wah-sarb-ee

    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

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.

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Comments, questions and tips

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monochromic
17th Apr, 2010
5.05
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
15th Apr, 2010
5.05
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
19th Nov, 2009
5.05
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
28th Oct, 2009
5.05
Easy, healthy & very tasty!
andyb2369
23rd Jun, 2009
4.05
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
2nd Oct, 2008
2.05
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
27th Sep, 2008
5.05
I've made this recipe time and time again and never been disappointed. Yummy
tphotiou
16th Sep, 2008
3.05
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
26th May, 2008
4.05
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
18th Feb, 2008
4.05
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.

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