Good for:
Muscle gain
One
of your five-a-day
World food:
Japanese
Nutrition per serving
Calories (kcal)
221
Fat (g)
2.0
Carbs (g)
26.0
Protein (g)
21.0
Salt (g)
0.6
Sugar (g)
22.0
Ingredients
30
ml
Soy Sauce
50
ml
Mirin (Use ml mirin (See know-how below).)
1
tsp
Vegetable Oil
1
Mango (Use 1 mango, peeled.)
3
Spring Onions ((4-1/8" long))
250
g
Fresh Tuna (Use 250 g pack tuna steak.)
Method
- To make the teriyaki sauce: stir the soy sauce, mirin, and sugar in a shallow dish. Place in the tuna steaks, flip over a few times to completely coat with the sauce, then chill in the refrigerator to marinate for at least 1 hour and up to 2 hours.
- Heat a large frying pan. Remove the tuna steaks out of the marinade and pat dry. Rub oil to the steaks. Fry the tuna for 2 minutes on each side. It should still have pink in the middle. Take out the steaks from the pan.
- Pour the marinade and 2-3 tbsp water into the pan. Boil and cook for a few minutes. Using a sieve, strain the sauce into a small dipping bowl.
- Cut the cooked tuna, mango, and spring onion into bite-size pieces. Place onto the wooden
skewers. Serve with the dipping sauce.
