Seared tuna and wasabi mash
- 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
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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.
Make it gluten free: Use gluten-free soy sauce.
Nutrition Info (per serve)
Total fat 11g
–Saturated fat 3g
Dietary fibre 8g
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