Fresh tuna is not like canned tuna. The texture should be firm with a mild flavour and shouldnt smell fishy.
Fresh tuna is a rich source of lean protein, omega-3 fatty acids and a wide variety of vitamins and minerals.
- 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
- 2 tbsp. soy sauce
- 1 tsp. garlic crushed
- 1 tsp. ginger crushed
- 1 tbsp. Mirin or rice wine vinegar
- In a large wok heat olive oil and sauté onion and capsicum, approx 5 mins.
- Mix sauce ingredients in a small bowl and set aside
- Add broccoli and ¼ cup water and stir and place a lid or cover on wok to steam the broccoli, approx 3 minutes.
- 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.
- Now stir gently together, adding the sauce mixture over all the ingredients and cook a further minute.
- Serve in bowl and sprinkle sesame seeds on top.
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|
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