Teriyaki Tuna with Pak Choi & Soba
3 tablespoons mirin (Japanese sweetened rice wine)
3 tablespoons soy sauce
1 clove garlic, crushed
Mix together and tuna steak. Leave to marinate at least one hour or as long as overnight.
120g pak choi, about 2 small heads, washed and split lengthwise into quarters
1/2 sesame oil
1 teaspoon furikake (Japanese rice seasoning)
50g soba noodles
30g spring onions, finely sliced
Add soba to rapidly boiling water and cook for 4 minutes or according to package instructions. Drain and mix with spring onions.
Heat the grill. Place the marinated tuna steak under the grill and cook for about 2 minutes each side or until as done as you like.
While to tuna is cooking, heat a non-stick skillet and spray with a flavourless oil. Add the pak choi and stir fry until just wilted but still crisp in the stalk, about 2 minutes.
Remove the pak choi from the pan and arrange on a plate with the soba and tuna steak. Add the reserved marinade to the skillet and cook rapidly to reduce - watch it carefully as it will burn easily due to the sugar in the mirin. When it is starting to look syrupy and forms large bubbles on the surface, it is done. Pour around the tuna, noodles and vegetables.
Sprinkle dish with sesame oil and furikake.
Calories (kcal) 462.8
Protein (g) 43.4
Carbohydrate (g) 44.8
Fat (g) 9.1
Fibre (g) 1.5
Posts
