Photo of Sesame tuna with Japanese style salad by WW

Sesame tuna with Japanese style salad

11
9
3
SmartPoints® value per serving
Total Time
20 min
Prep
10 min
Cook
10 min
Serves
4
Difficulty
Easy
Sesame, rice wine and wasabi add a whole range of deliciously unique flavours to this East Asian-inspired dish.

Ingredients

Brown Rice, dry

250 g

Green Beans

1 portion(s), medium, halved

Rice Wine Vinegar

2 tablespoons

Caster Sugar

1 teaspoons

Salt

1 teaspoons

Lime(s)

1 medium, juice and zest of

Spring Onions

6 medium, trimmed and sliced on the diagonal

Cucumber

1½ individual, roughly chopped

Chilli, Green or Red

1 individual, thinly sliced

Sesame Seeds

2 tablespoons, black

Tuna, raw

4 steak(s), medium

Calorie controlled cooking spray

4 spray(s)

Reduced Fat Mayonnaise

3 tablespoons

Blue Dragon Wasabi Paste

½ tablespoons, use any brand

Instructions

  1. Cook the rice to pack instructions, then let 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 tuna steak against them to coat. Heat a griddle pan to high and spray with cooking spray. Sear the tuna for 2 minutes on each side for rare, 3 minutes for medium, and 4 minutes for well done.
  5. Mix the mayonnaise with the wasabi until combined, then serve with the rice salad and tuna.

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