Soy-cured tuna recipe

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  • Healthy

serves:

4

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.

Top tip for making Soy-cured tuna

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

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