• Elliott

Asian Fusion Tuna Steak with Mango Salad : Blue Label

Updated: Jun 3, 2020



Macronutrient Breakdown


Energy ≈ 706 kcals

Fat ≈ 23 g

Of Which Saturates ≈ 4 g

Carbohydrate ≈ 79 g

Of Which Sugars ≈ 32 g

Fibre ≈ 10 g

Protein ≈ 39 g

Non-discretionary salt ≈ 1.2 g



Micronutrient Breakdown


This meal is part of our 'foundations' blog. The blog explains explains what nutrients are. and why they're so important. It demonstrates how the guidelines can be met via food and provide ideas of how to implement it all into a diet to achieve a “healthy balance”. This blue labeled meal focuses on electrolytes, antioxidants, A and B vitamins and essential minerals to ensure metabolic and physiological functions are all running smoothly. This recipe can be consumed as one of three meals to optimise nutrient bioavailability in your body. Make one of the remaining two meals a yellow label recipe to focus on Vitamin D (the most common nutrient deficiency in the UK) and Calcium uptake. Make the other a red label recipe to cover Iron (the second most common nutrient deficiency in the UK) uptake. Click here to read more on the functional theory behind it.



Ingredients


1 Small (or roughly 100 g of) Tuna Steak

The Flesh of ½ (or roughly 115 g of) a Mango

½ (or roughly 60 g) of a Medium Carrot

55 g of Jasmine Rice Dry

3 (or roughly 45 g of) Cherry Tomatoes

1 Large (or roughly 20 g of) Chilli Pepper

10 (or roughly 18 g of) Cashew Nuts

1 Lime

1 Tbsp (or roughly 11 g) of Sesame Seeds

1 and a ½ tsp (or roughly 10.5 g) of Honey

10 g of Salad Cress

2 tsp (or roughly 10 g) of Soy Sauce

1 and a ½ tsp (or roughly 6.5 g) of Olive Oil

5 g of Fresh Ginger

1 Clove (or roughly 3 g) of Garlic

Season with Black Pepper to taste



Prep

  1. Add the oil to a medium sized frying pan and leave for later.

  2. Rinse the rice in a sieve.

  3. Add the rice to a small saucepan with 140 mL of water and soak for 30 minutes.

  4. Whilst the rice soaks, peel away the mango flesh then slice into 1 cm thick batons.

  5. Julienne cut the carrots into matchstick sized batons.

  6. Cut each tomato into 4 quarters.

  7. Assemble the mango, carrot and tomatoes together with the cress as a salad.

  8. Put the salad to one side and prepare the sauce by mixing the soy, honey and the juice of ½ the lime, together in a small bowl.

  9. Put the sauce to one side and remove the skin from both the ginger and garlic.

  10. Finely slice the ginger, garlic and chilli then crush the cashews into small pieces.

  11. Put the ginger, garlic and chilli and cashews to one side and prepare the tuna by slicing the steak into 3 pieces.

  12. Spread the sesame seeds over a small plate then roll each steak slice over the plate to coat each side evenly with seeds.



Cook


  1. Bring the rice to boil then immediately reduce to a low-medium heat and simmer until all of the water has been evaporated (roughly 10 minutes) but be careful not to burn.

  2. Bring the oil in the pan to a medium heat and sear each side of each piece of tuna for 10-20 seconds.

  3. Remove the Tuna from pan and increase the pan to a high heat.

  4. Add the sauce mix and garlic, chilli, ginger and cashew pieces then flash fry for 20-30 seconds.

  5. Pour the pan contents into a bowl or tea cup.

  6. Slice each piece of tuna into 1 cm thick strips and lay on top of the salad.

  7. Pour the bowl or tea cup contents all over the tuna salad.

  8. Serve the jasmine rice on the side.


38 views0 comments
  • Instagram

Contact us at: info@sci-di.co.uk

The content on this website is owned by us and our licencors. Do not copy any content (including images) without our consent.