Soy Tuna With Wasabi Mash
This flavorful recipe combines marinated tuna steaks with creamy wasabi mash and a side of tender beans. The soy sauce, vinegar, and sugar marinade infuses the tuna with a delicious umami flavor, while the wasabi mashed potatoes add a creamy and spicy kick. A perfect balance of textures and flavors for a satisfying meal.
— Constant Cookbook
Ingredients
- 3 tbsp soy sauce
- 1 tbsp rice wine vinegar
- 1 tbsp caster sugar
- 2 tuna steaks , each about 140g/5oz
- 500g potatoes
- 100ml semi-skimmed milk
- 2 tsp wasabi paste (see Know-how)
- 1 spring onion , finely sliced
- frozen broad bean or soya beans, to serve
Instructions
- Mix together the soy sauce, vinegar and sugar. Pour over the tuna and marinate for at least 20 mins or up to 2 hrs in the fridge. Place the potatoes in a pan of lightly salted boiling water, then cook for 10-15 mins until soft. Drain well. Heat the milk in the pan and mix in the wasabi, return the potatoes to the pan, then mash until smooth. Stir through the spring onion and keep warm.
- Heat a non-stick griddle pan until smoking hot. Remove the tuna from the marinade. Cook on the griddle for 2-3 mins on each side until seared on the outside, but still pink inside. Cook the broad or soy beans according to pack instructions, then serve alongside the tuna and mash.
Cook Time
15M
Prep Time
PT10M
Yield
Serves 2
Nutrition
- Calories: 439 calories
- Fat Content: 9 grams fat
- Saturated Fat Content: 2 grams saturated fat
- Carbohydrate Content: 51 grams carbohydrates
- Sugar Content: 7 grams sugar
- Fiber Content: 3 grams fiber
- Protein Content: 43 grams protein
- Sodium Content: 1.38 milligram of sodium
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