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.

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 coriandercilantroX, 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 coriandercilantroX, 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.

Nutrition Info (per serve)

Kilojoules 2450kJ

Calories 586cal

Protein 37g

Total fat 30g

–Saturated fat 5g

Carbohydrates 40g

–Sugars 6g

Dietary fibre 7g

Sodium 370mg

Calcium 60mg

Iron 3mg

Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.