Sweet soy tuna with sesame greens

When was the last time you had fish to eat?  Beautiful, fresh, light fish.  If it were a couple of days ago, it’s about time you thought about having some fish again.  Here’s a simple, quick recipe to inspire you.  Per serve it provides two serves of vegetables and one of your two (to three) recommended serves of fish per week.  In case you’re wondering what mirin is, it’s a Japanese sweet rice wine used for cooking.  Mirin seasoning is sweeter and even though it’s not the real thing the end result is yummy!  I’m pretty sure either would work well.

Sweet soy tuna_wtr

Sweet soy tuna with sesame greens

Serves 2

Ingredients

2 fresh tuna steaks (approx. 150 grams each)

90 grams snow peas, topped

150 grams sugarsnap peas, topped

60 grams bok choy (1 large head or 2 small heads), bulb trimmed and cut in half lengthways

2 tablespoons salt reduced soy sauce

2 tablespoons mirin seasoning

1 teaspoon sesame oil

2 teaspoons sesame seeds

2 teaspoons sunflower oil

Steps

  • Mix 1 tablespoon each of soy sauce and mirin seasoning in bowl and use to marinate tuna steaks for a minute or two
  • Mix another tablespoon each of soy sauce and mirin seasoning in bowl and put aside as this is to be used as a dressing upon plating
  • Heat wok to medium high heat and add 1 teaspoon oil
  • Add sugar snap peas with a splash of water (tablespoon), cover and cook for 2 minutes (shaking wok to move contents)
  • Meanwhile, heat griddle pan to medium high heat and add remaining teaspoon oil
  • When griddle pan is hot, add tuna steaks and cook for approximately 2 minutes on each side
  • After sugar snap peas have cooked for 2 minutes, remove lid, add snow peas to wok and cook for 3 minutes, stirring frequently
  • Add bok choy and soy sauce/mirin marinade mix to wok and cook for 1 minute
  • Remove wok from heat and add sesame oil and sesame seeds to vegetables
  • Serve tuna and vegetables, drizzling with desired amount of soy sauce and mirin seasoning dressing

Per Serve

1406 kJ, protein 41 g, total fat 10.3 g, sat fat 1.3 g, carbs 17 g (sugars 10.5 g)

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