Monday, October 01, 2007

Lunch Wednesday 10 October 2007 - Tuna Steak with Udon & Spinach Stems

If you are lucky enough to get fresh spinach with really nice fat stems and a bit of root attached, they make a lovely vegetable in their own right.

Just wash carefully in several changes of water and trim the stems.

Tuna Steak with Udon & Spinach Stems
1 pack seafood flavour udon soup noodles
50g red onion, cut in thin strips
1 tuna steak (130g)
1 tablespoon mirin
1 tablespoon soy sauce
70g spinach stems
50g red pepper, cut in thin strips
1 spring onions, finely sliced
1 teaspoon gomasio

Marinate the tuna steak in the mirin and soy for at least 30 minutes. Spray with a little flavourless oil and pop under the grill and grill on either side until it is as cooked as you like. Brush with the marinade during cooking.

Add the red onions to the udon noodles and cook according to package instructions.

Place the noodles and broth in a large serving bowl and top with the grilled tuna steak, spring onions, steamed spinach stems and red pepper strips. Garnish with gomasio and serve.

Nutrition Data
Calories (kcal) 602.8
Carbohydrate (g) 72.4
Protein (g) 43.6
Fat (g) 10.0
Fibre (g) 3.1

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