Tuna steak with spicy soy sauce glaze

I love tuna steak. My work colleagues hear me say “you know what, I think I’m going to have tuna for tea” on pretty much a weekly basis. Tuna is a meaty fish and fish is really healthy as it’s a fantastic source of lean protein. This recipe is ridiculously quick and easy. Even if you think you can’t cook you can do this recipe.

I do apologise for the quality of the photos. They were taken on my phone (I cooked this after the gym and couldn’t quite muster up enough enthusiasm to run up two flights of stairs!

To make the tuna you will need:

1 tuna steak for every person you are feedingĀ  or 2 if they are smaller (I defrosted some frozen fish, you don’t have to buy fresh)

Black pepper

Soy sauce

Chilli sauce (I use Sriracha)

Runny honey (I prefer dark honey is savoury dishes)

Serve with whatever you fancy. I had mine with rice noodles and vegetables grilled on my George Foreman grill. If you’re pushed for time or just want to keep it really simple its nice with salad and crusty bread. I recommend cooking the other things before the tuna so you can make sure the fish doesn’t overcook.

Start by mixing the soy sauce, honey, black pepper and chilli sauce in a flat tupperware container and mix. Place the tuna in the container and leave for a few minutes then turn over, put the lid on the container and leave to marinate for as long as you like. The beauty of this recipe as it can be left for about 10 minutes and the fish has a fantastic flavour.

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Turn the hob onto the highest temperature. Add a small amount of oil and allow oil and pan to heat up. Put the tuna in the pan and cook on one side for a minute and then flip over and cook for another minute.

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Note – it is pretty much the opposite of fun trying to clean a non stick frying pan without scratching it!

Cook for a further 30 seconds on each side. A little longer if you don’t like your tuna rare, say 2 – 4 minutes.

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Serve.

Bon appetit!

Bon appetit!

Bask if the smug glow of someone who has managed to create a dish that is simultaneously quick, healthy and delicious.

 

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