Soy tuna with wasabi mash

Soy tuna with wasabi mash

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(27 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 steaks, 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, questions and tips

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16th Jan, 2017
I served the tuna with soy beans, and pak choi and made cauliflower rice instead of mash with a little wasabi
2nd Oct, 2016
Love this recipe. Great with grilled asparagus!
AliceStewart's picture
21st May, 2014
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.
26th Jan, 2012
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!!!
2nd Nov, 2011
Lovely, would definitely have this again
28th Mar, 2011
Used albacore tune steaks, doubled the quantities but otherwise followed the recipe and everyone really liked it.
6th Feb, 2011
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.
20th Jan, 2011
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.
29th Aug, 2010
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!
10th Aug, 2010
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 :-)


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