Seared tuna with a spicy rice salad and Asian flavourings
Fresh tuna flavoured with garlic, ginger, lime and coriander, seared and sliced. Served with a lightly spiced rice salad with chilli and spring onions, carrot and avocado. All topped with a sprinkling of cashew nuts.
Reviewed by our expert panel Serves: 4
Time to make: 40 mins
Ingredients
- Tuna
- 4 x 110g tuna steaks
- 4 teaspoons oil
- ¼ teaspoon salt
- freshly ground black pepper
- Sauce
- 4 cloves garlic, crushed
- 8cm piece fresh ginger, grated
- 2 limes, juice only
- 4 teaspoons reduced-salt soy sauce
- ¹/³ cup chopped fresh coriander, plus extra for garnish
- Rice salad
- 2½ cups cooked brown basmati rice
- 3 spring onions, finely chopped
- 1 red chilli, diced
- 1 cup grated carrot
- 1 avocado, sliced
- 1 telegraph cucumber, sliced
- 1 lemon, zest and juice
- 1 tablespoon oil
- ¹/³ cup fresh coriander, to garnish
- ¼ cup cashew nuts, crushed, to garnish
Instructions
1 On a board, place tuna and season with oil, salt and pepper.
2 In a bowl, combine sauce ingredients and mix well.
3 To make rice salad, in a large bowl, mix rice with spring onions, chilli, carrot, avocado and cucumber. Combine lemon juice and zest and oil and stir through salad.
4 In a non-stick pan heat oil over high. Sear tuna for 1 minute on each side. Pour over sauce. Turn tuna once and cook for a further minute. Remove from pan and keep warm. Add a little water to the pan and stir into pan juices.
5 Divide rice salad among four bowls. Slice tuna and serve on top of rice salad. Pour over remaining pan juices. Serve with cashews and coriander to garnish.
Variations
Make it gluten free: Check soy sauce is gluten free.
Nutrition Info (per serve)
-
Calories 586cal
-
Kilojoules 2450kJ
-
Protein 37g
-
Total fat 30g
-
–Saturated fat 5g
-
Carbohydrates 40g
-
–Sugars 6g
-
Dietary fibre 7g
-
Sodium 370mg
-
Calcium 60mg
-
Iron 3mg
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.
Photographer: Bryce Carleton
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
This site complies with the HONcode standard for trustworthy health information
