Seared tuna and wasabi mash

Serves: 4

Time to make: 30 mins , plus 20 mins marinating

Hands-on time: 10 mins

Ingredients

3 tablespoons salt-reduced soy sauce
1 tablespoon rice vinegar
2 teaspoons sugar
2 lemons
4 x 150g tuna steaks
700g potatoes
100ml skim milk
1 tablespoon wasabi paste
2 spring onions, finely sliced
spray oil
1 ½ cups broccoli, broken in florets
1 cup frozen broad beansfavaX, thawed, podded
5 spears asparagus

Instructions

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1 Mix soy sauce, vinegar, sugar and lemon juice from 1 lemon together. Place tuna in a non-metallic dish and pour over sauce. Marinate for at least 20 minutes or up to 2 hours.

2 Place potatoes in a saucepan of boiling water and cook for 15 minutes or until tender. Drain well and remove from pan. Heat milk in pan and stir in wasabi. Return potatoes to pan and mash until smooth. Stir in spring onions or reserve to serve on the side. Keep warm.

3 Spray a pan with oil and heat until hot. Meanwhile, cook broccoli, beans and asparagus by boiling for 3-4 minutes or cooking in microwave until just tender. Remove tuna from marinade and cook in hot pan for 2-3 minutes either side until seared on the outside but still pink inside.

4 Serve tuna on mash with vegetables and a slice of lemon to garnish if preferred.

Variations

Make it gluten free: Use gluten-free soy sauce.

Nutrition Info (per serve)

Calories 457 cal

Kilojoules 1910 kJ

Protein 50 g

Total fat 11 g

Saturated fat 3 g

Carbohydrates 40 g

Sugar 9 g

Dietary fibre 8 g

Sodium 570 mg

Calcium 110 mg

Iron 4 mg

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.