Tuna and Broccoli Stir Fry
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.
2
Serves
370
Calories
41.5g
Protein
367g
Serving Size
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
- 1In a large wok heat olive oil and sauté onion and capsicum, approx 5 mins.
- 2Mix sauce ingredients in a small bowl and set aside
- 3Add broccoli and ¼ cup water and stir and place a lid or cover on wok to steam the broccoli, approx 3 minutes.
- 4Remove 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.
- 5Now stir gently together, adding the sauce mixture over all the ingredients and cook a further minute.
- 6Serve in bowl and sprinkle sesame seeds on top.