Soy-cured tuna

A soy sauce, coriander and lime marinade gives this healthy fish dish a delicious kick
Serves: 4

Ingredients

  • 1 teaspoon coriander seeds, lightly crushedFinely grated zest and juice of ½ a lime
  • 3 tbsp soft brown sugar
  • 1 tbsp soy sauce
  • 3 tbsp balsamic vinegar
  • 500g (1lb) tuna steak, cut in 2
  • 200g (7oz) broccoli, cut into small florets
  • 300g pack fresh egg noodles
  • 2 tbsp sesame oil
  • 4 spring onions, trimmed and sliced
  • A handful of fresh coriander leaves

Method

  1. Mix the coriander seeds, lime zest, sugar, soy sauce and vinegar in a small bowl, until the sugar dissolves. Put the tuna into a shallow dish and pour over half the marinade. Leave for 15 minutes.
  2. Blanch the broccoli florets in boiling water for 1-2 minutes, drain, rinse and cool in iced water. Cook the noodles according to pack instructions.
  3. Heat a pan, add 1 tablespoon of the sesame oil and the tuna and cook for 1-2 minutes each side until just cooked on the outside. Take out and put the tuna on a plate to rest.
  4. Reheat the pan and lightly fry the spring onions, then add the broccoli and heat through for 2 minutes. Spoon into a warm bowl and mix in the cooked noodles with the remaining sesame oil and some coriander leaves. Divide the noodles between 4 bowls. Break the fish into chunks and place on top.
  5. Add the lime juice to the rest of the marinade and pour this over the fish and serve in bowls.

Top tip: If you’re not keen on tuna, skinless salmon fillet or swordfish works just as well.Feature: Kate Moseley. Photos: Chris Alack. Props stylist: Sue Radcliffe.

Nutritional information per portion

fat 17.0g calories 587(kcal)

This nutritional information is only a guide and is based on 2,000 calories per day. For more information on eating a healthy diet, please visit the Food Standards Agency website.

Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.