Sesame swordfish with Japanese style salad
10
Points®
Total time: 40 min • Prep: 10 min • Cook: 30 min • Serves: 4 • Difficulty: Easy
This full size sushi-style meal is bursting with fresh flavours and has a hot wasabi kick
Ingredients
Brown Rice, dry
240 g
Green Beans
150 g, halved
Spring Onions
6 medium, trimmed and sliced on the diagonal
Cucumber
½ individual, extra large, roughly chopped
Chilli, green or red
1 individual, thinly sliced
Sesame Seeds
2 tablespoon(s), black
Swordfish, raw
4 serving(s), raw, steaks
Calorie controlled cooking spray
4 spray(s)
Reduced Fat Mayonnaise
3 tablespoon(s)
Wasabi paste
½ tablespoon(s), level
Rice Wine Vinegar
2 tablespoon(s)
Caster Sugar
1 teaspoon(s)
Salt
1 teaspoon(s)
Lime Juice, Fresh
20 ml
Lime
1 medium, zest of
Instructions
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.
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