Photo of Sesame swordfish with Japanese style salad by WW

Sesame swordfish with Japanese style salad

3 - 13
PersonalPoints™ per serving
Total Time
40 min
10 min
30 min
This full size sushi-style meal is bursting with fresh flavours and has a hot wasabi kick


Brown Rice, dry

240 g

Green Beans

150 g, halved

Spring Onions

6 medium, trimmed and sliced on the diagonal


½ individual, roughly chopped

Chilli, Green or Red

1 individual, thinly sliced

Sesame Seeds

2 tablespoons, black

Swordfish, raw

4 portion(s), raw, steaks

Calorie controlled cooking spray

4 spray(s)

Reduced Fat Mayonnaise

3 tablespoons

Wasabi Paste

½ tablespoons, level

Rice Wine Vinegar

2 tablespoons

Caster Sugar

1 teaspoons


1 teaspoons

Lime Juice, Fresh

20 ml


1 medium, zest of


  1. Cook the rice to pack instructions, then let it cool. Meanwhile, blanch the beans for 2–3 minutes. Drain, run under cold water, then drain again.
  2. In a small bowl, whisk together the rice vinegar, sugar, salt and lime zest and juice to make a dressing. Set aside.
  3. Add the cooked beans, spring onions, cucumber and chilli to the cooled rice. Toss with the dressing.
  4. Spread the sesame seeds on a plate and press both sides of each swordfish steak against them to coat. Heat a griddle pan to hot and spray with cooking spray. Sear the swordfish for 2 minutes on each side for rare, 3 minutes for medium.
  5. Mix the mayonnaise with the wasabi until combined and serve with the swordfish and rice salad.