Fat-free, seared tuna teriyaki with asian greens and noodles

melville88 · June 2012

Had to share this experimentation with you all. Calories vary depending on how much tuna you have and the weight of noodles you choose to use- so adjust accordingly.

Based on 175g (7oz) of tuna steak with 100g cooked noodles

Teriyaki marinade:
3tsp dark soy (15 ml)
2 tsp mirin (10 ml)
3/4 tsp caster sugar or honey
1cm cubed ginger paste
1 cm cubed garlic paste
Salt and pepper to taste.

Mix all of the above ingredients together in a bowl. Submerge your tuna steak in the marinade and leave in the fridge to marinate for 1-2 hours.

Get your asian greens ready- pak choi, purple sprouting broccoli and asparagus. Pan fry in oil spray until softened. (I used regular British veggies which works well too- carrot, spring onion, courgette, broccoli and red pepper). Add in the cooked noodles and then drain the teriyaki sauce from the tuna and mix into the noodles and veg well.

Plate your noodles and veg then use the now very hot pan for your tuna. Cook tuna according to taste- I literally seared mine either side for about 30 seconds as I love my tuna pink in the middle (practically raw). If you are more of a fish doubter, cook through but this will greatly limit the moistness and flavour. Season to your taste and enjoy!

Calories between 200-400 depending on the amount of tuna/noodles used. Fat free (1gram or less). Protein 40+ (again depending on weight of tuna).

Hope you enjoy this- especially good for anyone with gall stones!

Melissa x