CAL P/SERVE
370
kJ P/SERVE
1550
FAT P/SERVE
16g
SODIUM P/SERVE
952g
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.
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
- 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.
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 |