Keen to keep up with my intake of fish , this week I decided to put together another tuna recipe. I love teriyaki sauce and thought this would be a lovely pairing so I set about putting together a dish which combined both. The result was delicious. My OH cleared his plate in less than five minutes. Tuna has such a lovely meaty texture and it works so well with the Asian stir fried veggies, the whole dish turned out to be very tasty indeed!
Teriyaki Tuna with Lime and Coriander Rice
Serves 2 = 10sp each (Flex)
For the tuna
2 x raw tuna steaks (140g each)
2 tbsp soy sauce
1 tbsp mirin
1 tbsp honey
Juice of half a lime
1 garlic clove, peeled and grated
Small piece of ginger, peeled and grated
120g basmati rice, dry
Juice of 1/2 lime
Handful of fresh coriander, finely chopped
Pack of pak choi (or choi sum)
Handful of mange tout/baby corn (I got a pack with both in from Sainsbury’s)
In a bowl just larger than the tuna, mix together the soy sauce, mirin, honey, lime, garlic and ginger. Add the tuna and cover with the marinade and pop in the fridge while you get on with the rest of the recipe.
Put the rice on to cook.
Take a large frying pan or wok and then stir fry the mange tout and baby corn for around 5 minutes in 1kal. Remove from the pan and then stir fry the pak choi for 2-3 minutes until the stalks have started to soften. Remove from the pan and add to the mange tout/baby corn.
Heat the frying pan up to high. Remove the tuna from the fridge, season one side with salt and pepper and rub in ¼ tsp olive oil on each. Leaving the marinade in the dish, fry the tuna on the seasoned side for 1-2 minutes. Whilst this side is frying, season and oil the other side. Flip and fry for 1-2 minutes on the other side. This will cook the tuna so it is still a little pink inside. If you would like yours cooked all the way through, leave it for 2-4 minutes on each side. Pour over the marinade and cook for 30 seconds to heat through.
Remove the tuna from the pan and pop onto a plate. Pour over the marinade. Add the stir fry veggies back to the pan and quickly stir fry to heat back through. Pop on the plate. Then drain the rice, stir though the fresh coriander and lime juice and add to the plate.