Sesame tuna with Japanese-style salad
4
Points®
Total time: 20 min • Prep: 10 min • Cook: 10 min • Serves: 4 • Difficulty: Easy
Always feel hungry after sushi? Try this filling sushi-style meal instead – it’s bursting with fresh flavours and has a hot wasabi kick.
Ingredients
Brown rice, microwaveable
1 serving(s)
Green Beans
150 g, halved
Rice Wine Vinegar
2 tablespoon(s)
Caster Sugar
1 teaspoon(s)
Salt
1 teaspoon(s)
Lime
1 zest(s) of 1
Lime Juice, Fresh
2 tablespoon(s)
Spring Onions
1 medium, trimmed and sliced on the diagonal
Cucumber
½ individual, extra large, roughly chopped
Chilli, green or red
1 individual, red chilli, finely 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
½ tablespoon(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 per serving 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 hot and spray with cooking spray. Sear the tuna for 2 minutes on each side for rare, 3 minutes for medium.
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