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Recipe: Asian Tuna

Recipe: Asian Tuna

By Lucy Jackman

This high protein dish is perfect for a mid week dinner. The tuna provides plenty of omega-3 and all the essential fatty acids we need to improve our brain and our body's health. Add tuna steaks to your shopping list and give this tasty Asian dish a try!

Ingredients

  • 2 x fresh tuna steaks

  • 100g cooked egg noodles

  • 1 x medium red pepper (sliced)

  • 1 x small onion (sliced)

  • 1 x carrot sliced (sticks)

  • 2 x clove garlic

  • 50g Broccoli

  • 100g Frozen soya beans

  • Pinch chilli flakes (Optional)

  • 1 x sprig spring onion

  • 30g sesame seeds

  • 2 x wedge of lime

  • 2 x teaspoons olive oil

For marinade

  • Juice of ½ fresh lime

  • 1 x inch fresh ginger – grated

  • 1 x tablespoon reduced salt soy sauce

 

Nutritional Info:

Per serving, serves 2

Energy (kcal): 400kcal

Total Fat (g): 15g

Saturated Fat (g): 2g

Carbohydrate (g): 14g

Protein (g): 48g


Method

  1. In a large flat dish mix together all the ingredients for marinade, place in tuna steak, cover and place in the fridge for 30 minutes (turn over half way through).

  2. Prepare noodles as per packet instructions, once cooked blanch in cold water.

  3. Heat oil in a wok; add onion, garlic and chilli - cook until soft.

  4. Add the remainder of the vegetables; cook until there is a slight crunch but not completely soft.

  5. Stir through noodles – leave on a very low heat whilst tuna cooks.

  6. Heat pan, remove tuna from marinade and sear for 3-4 minutes on each side (cook for longer if you prefer the tuna cooked through completely).

  7. Serve tuna on top on stir-fried noodles and vegetables, sprinkle with sesame seeds and raw spring onion and a wedge of fresh lime.

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