Soy-cured tuna
A soy sauce, coriander and lime marinade gives this healthy fish dish a delicious kick
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Serves: 4
Ingredients
If you're not keen on tuna, skinless salmon fillet or swordfish works just as well.
- 1 teaspoon coriander seeds, lightly crushedFinely grated zest and juice of ½ a lime
- 3 tbsp soft brown sugar
- 1 tbsp soy sauce
- 3 tbsp balsamic vinegar
- 500g (1lb) tuna steak, cut in 2
- 200g (7oz) broccoli, cut into small florets
- 300g pack fresh egg noodles
- 2 tbsp sesame oil
- 4 spring onions, trimmed and sliced
- A handful of fresh coriander leaves
Method
- Mix the coriander seeds, lime zest, sugar, soy sauce and vinegar in a small bowl, until the sugar dissolves. Put the tuna into a shallow dish and pour over half the marinade. Leave for 15 minutes.
- Blanch the broccoli florets in boiling water for 1-2 minutes, drain, rinse and cool in iced water. Cook the noodles according to pack instructions.
- Heat a pan, add 1 tablespoon of the sesame oil and the tuna and cook for 1-2 minutes each side until just cooked on the outside. Take out and put the tuna on a plate to rest.
- Reheat the pan and lightly fry the spring onions, then add the broccoli and heat through for 2 minutes. Spoon into a warm bowl and mix in the cooked noodles with the remaining sesame oil and some coriander leaves. Divide the noodles between 4 bowls. Break the fish into chunks and place on top.
- Add the lime juice to the rest of the marinade and pour this over the fish and serve in bowls.
Top tip: If you're not keen on tuna, skinless salmon fillet or swordfish works just as well. Feature: Kate Moseley. Photos: Chris Alack. Props stylist: Sue Radcliffe.
By Andrea Mann
Nutritional information per portion
- Calories 587(kcal)
- Fat 17.0g
This nutritional information is only a guide and is based on 2,000 calories per day. For more information on eating a healthy diet, please visit the Food Standards Agency website.
Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.
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