Soy-cured tuna Recipe

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  • Healthy

serves:

4

Total Time:

00:00

Prep:

00:00

Cooking:

00:00

Nutrition per portion

RDA
Calories 587 kCal 29%
Fat 17g 24%

A soy sauce, coriander and lime marinade gives this healthy fish dish a delicious kick

Ingredients

  • 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.

More Recipe Ideas

Top Tip

If you're not keen on tuna, skinless salmon fillet or swordfish works just as well.