Tuna and Broccoli Stir Fry

Tuna and Broccoli Stir Fry

This is very quick and easy fish recipe to make, taking only 15 minutes to cook. Using tuna is a great alternative to using chicken.

CAL P/SERVE
370
kJ P/SERVE
1550
FAT P/SERVE
16g
CARBS P/SERVE
11.8g
PROTEIN P/SERVE
41.5g
SUGAR P/SERVE
9.3g
SODIUM P/SERVE
952g
FAT
%
4.3%
ENERGY RDI%
17.8%

Fresh tuna is not like canned tuna. The texture should be firm with a mild flavour and shouldn’t smell fishy.

Fresh tuna is a rich source of lean protein, omega-3 fatty acids and a wide variety of vitamins and minerals.

Ingredients

  • 1 large (300g) Tuna Steak cut into large chunks
  • 2 cups broccoli, cut into florets
  • ¼ cup water
  • ½ onion, sliced
  • ¼ capsicum sliced
  • 2 tbsp. Olive oil
  • Sprinkle sesame seeds

Sauce

  • 2 tbsp. soy sauce
  • 1 tsp. garlic crushed
  • 1 tsp. ginger crushed
  • 1 tbsp. Mirin or rice wine vinegar

Method

  1. In a large wok heat olive oil and sauté onion and capsicum, approx 5 mins. 
  2. Mix sauce ingredients in a small bowl and set aside
  3. Add broccoli and ¼ cup water and stir and place a lid or cover on wok to steam the broccoli, approx 3 minutes.
  4. Remove lid and keep stirring until all the liquid has evaporated. Push the vegetables to the side of the wok to make room for the tuna. Add a drop of olive oil and gently add the tuna chunks, searing all the sides, approx 2-3 minutes.  Tuna should really be under cooked but please do it to your taste.
  5. Now stir gently together, adding the sauce mixture over all the ingredients and cook a further minute.
  6. Serve in bowl and sprinkle sesame seeds on top.

Nutrition Table

Servings: 2 Serving size:367g
Average Serve Average 100g
Energy 1550 kJ 421 kJ
  370 Cal 101 Cal
Protein 41.5 g 11.3 g
Fat, total 16 g 4.4 g
- Saturated 2.6 g 0.7 g
Carbohydrate 11.8 g 3.2 g
- Sugars 9.3 g 2.5 g
Sodium 952 mg 259 mg

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

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