Honey-glazed tuna with noodles
Serves: 4
Time to make: 10 mins
Total cost: $20.97 / $5.24 per serve
(at time of publication)
Ingredients
- 1 small handful (approx. 100g) rice noodles
- zest and juice of 1 lime, plus extra to squeeze over
- 1 small piece fresh ginger, grated
- 2 tablespoons soy sauce
- 2 (approx 150g each) tuna loins
- ½ tablespoon canola oil
- 1 tablespoon honey
- 1 large handful snow peas, halved
- 1 large handful fresh coriander, roughly chopped
- 1 small handful sango sprouts (spicy radish sprouts, available from the vege section in supermarkets)
Instructions
1 Put the noodles into a pan and cover with boiling water. Cover and leave to soak for 5-10 minutes.
2 Meanwhile, put the lime zest and juice, ginger and soy sauce into a shallow bowl. Add the tuna and coat in the marinade.
3 Heat the oil over a high heat in a large frying pan. Add the tuna and the marinade – taking care as the oil may spit – and fry for 2 minutes on each side. Remove from the pan and use the back of a spoon to smooth the honey over the top of the tuna. Slice the tuna into pieces – the flesh should separate quite easily.
4 Drain the noodles, tip back into the pan and toss through the snow peas, tuna and coriander.
5 Divide among four bowls, top each with some sprouts and serve with extra lime wedges to squeeze over, if you like.
HFG tip
You could use salmon fillets instead; just cook them for a little longer.
Nutrition Info (per serve)
-
Calories 178cal
-
Kilojoules 745kJ
-
Protein 19.7g
-
Total fat 5g
-
–Saturated fat 1.1g
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Carbohydrates 13.5g
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–Sugars 4.8g
-
Dietary fibre 0.7g
-
Sodium 620mg
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Calcium 20mg
-
Iron 2mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
