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

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.

Recipe Books

This ebook contains 20 of our favourite chicken recipes. These include Cartwheel of Chicken, Spanish Chicken, Dijon Chicken, Risotto, Butter Chicken, Creamy Chicken Pasta, Honey Chicken, Honey Citrus Salad, Chicken Broccoli Bake, & more.
BUY NOW
This collection of drinks recipes ranges from smoothies to juices. Most of these include fruit so they are a great way to tick off your daily fruit intake. This ebook includes 11 delicious recipes which you can print or save to your tablet or computer.
BUY NOW
This printable eBook has a variety of vegetarian recipes including Risotto, Chickpea Burger, Vegetarian Fried Rice, Sweet Potato Bake, Stuffed Tomatoes, Semolina Gnocchi, Frittata, Curry Puffs, Zucchini Bake, Moroccan Tagine.
BUY NOW
This printable eBook has great muffin recipes which include Apple & Cinnamon, Chocolate & Banana, Banana Almond & Cinnamon, Peach & Blueberry, Pear & Raspberry, Peach & Fig Baby Cakes, Gluten Free Choc Pear, & Banana & Sultana.
BUY NOW
The Stir Frys in this printable eBook include Beef & Vegetable, Sesame Chicken, Beef Chow Mein, Chinese Orange Pork Stir Fry, Thai Chilli Beef, Vietnamese Pork Stir Fry, Beef & Blackbean, Ginger Chicken, Thai Chilli Pork, Vietnamese Chicken Stir Fry.
BUY NOW
Winter time all you want is comfort food. These 10 recipes will satisfy your craving for warm filling dinners without the guilt. This PDF can be printed or saved to your tablet or computer.
BUY NOW
If you are not on a carb free diet then this is perfect. Pastas are great to cook after work as they can incorporate vegetables and meat as a tasty, easy to make dish. This PDF can be printed or saved to your tablet or computer.
BUY NOW
In this ebook there are breakfasts featuring plenty of fruit and vegetables, as well as dairy, and meat, so there's sure to be something for everyone. This PDF can be printed or saved to your tablet or computer.
BUY NOW
Who doesn't love a curry? These 10 recipes are healthy, tasty and easy to cook. No need to get a takeaway, make your own and you will appricate having contol on the ingredients. This PDF can be printed or saved to your tablet or computer.
BUY NOW

Top 5 Recipes

Weightloss.com.au Facebook Page Weightloss.com.au Twitter Page Weightloss.com.au Pinterest Boards

Follow us on Facebook

Follow us on Instagram

Follow our Pinterest Boards