Soy tuna with wasabi mash

Soy tuna with wasabi mash

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(28 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


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