Soy tuna with wasabi mash

Soy tuna with wasabi mash

  • Rating: 4 out of 5.28 ratings
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  • Preparation and cooking time
    • Prep:
    • Cook:
    • Plus marinating
  • Easy
  • Serves 2

Enjoy this Japanese-inspired dish with someone special

  • Easily doubled
  • Easily halved
Nutrition: per serving
HighlightNutrientUnit
kcal439
fat9g
saturates2g
carbs51g
sugars7g
fibre3g
protein43g
low insalt1.38g
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Ingredients

Method

  • STEP 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.

  • STEP 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.

RECIPE TIPS
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.

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    Rating: 4 out of 5.28 ratings
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