Dinner Thursday 9 November - Marinated Tuna Steak & Stir Fried Mixed Pepper with Black Beans

Marinated Tuna Steak & Stir Fried Mixed Pepper with Black Beans
1 tuna steak (about 150g)
1 clove garlic, mashed
1 thumb of ginger, peeled & grated
1 tablespoon soy sauce

Mix ginger & garlic with soy sauce. Add the tuna steak and turn to coat all sides. Leave to marinate at least 30 minutes or as long as overnight.

When ready to cook, sear on either side in a hot pan until as cooked as you like your tuna. Serve with seven spice pepper and

Stir Fried Mixed Pepper with Black Beans
2 cloves garlic, minced
1 thumb ginger, peeled and grated
400g mixed peppers, cut into bite sized chunks (I had 1/2 each of green, red, yellow and orange peppers)
100g onions
2 tablespoons Shao Shing or dry sherry
1 teaspoon sugar
1 few tablespoons vegetable stock or water
1 tablespoon hot black bean sauce
1 teaspoon sesame oil
2 spring onions, sliced fine

Spray a non-stick wok with a little oil. Add the garlic and ginger and fry briefly. Add the onions and peppers and stir fry over high heat until soft. Add the shao shing & vegetable stock little by little as the vegetables cook to reduce the heat of the wok.

When the vegetables are nearly cooked, add the sugar along with the spicy bleack bean sauce. Toss well to mix. Finally, add the sesame oil, scatter with the spring onions and serve.

Serves one.


Nutrition Data per serving
Calories (kcal) 262.4
Carbohydrate (g) 42.2
Protein (g) 6.5
Fat (g) 8.1
Fibre (g) 9.5

Values for full meal:

Nutrition Summary
Calories (kcal) 486.3
Protein (g) 43.8
Carbohydrate (g) 46.5
Fat (g) 14.3
Fibre (g) 10.2