Sesame tuna with Japanese-style salad
6
Points®
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, microwaveable
1 pouch(es)
Green Beans
150 g, halved
Rice Wine Vinegar
2 tablespoon(s)
Caster Sugar
1 teaspoon(s)
Salt
1 teaspoon(s)
Lime
1 medium, juice and zest of
Spring Onions
6 medium, trimmed and sliced on the diagonal
Cucumber
1½ individual, extra large, roughly chopped
Chilli, green or red
1 individual, thinly sliced
Sesame Seeds
2 tablespoon(s), black
Tuna, raw
4 steak(s), medium
Calorie controlled cooking spray
4 spray(s)
Reduced Fat Mayonnaise
3 tablespoon(s)
Wasabi paste
1½ teaspoon(s), level
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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