Directions:
- Mix together the soy sauce, vinegar and suagr. Pour over the tuna and marinate for at least 20 minutes or up to 2 hours in the fridge.
- Place the potatoes in a pan of lightly salted boiling water, then cook for 10-15 minutes until soft. Drain well.
- Heat the milk in the pan and mix in the wasabi, return the potatos to the pan, then mash until smooth. Stir through the scallion and keep warm.
- Heat a non-stick griddle pan until smoking hot. Remove the tuna from the marinade. Cook on the griddle for 2-3 mins on each side until seared on the outside, but still pink in the middle.
- Serve with the mash and some green beans.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 399.71 Kcal (1674 kJ) | ||
| Calories from fat | 42.71 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.75g | 7% | |
|---|---|---|---|
| Cholesterol | 35.8mg | 12% | |
| Sodium | 1786.17mg | 74% | |
| Potassium | 1155.4mg | 25% | |
| Total Carbs | 58.15g | 19% | |
| Sugars | 20.42g | 82% | |
| Dietary Fiber | 7.3g | 29% | |
| Protein | 29.82g | 60% | |
| Vitamin C | 6mg | 10% | |
| Vitamin A | 4.4mg | 146% | |
| Iron | 103.7mg | 576% | |
| Calcium | 172.5mg | 17% | |
| Amount Per 100 g | |||
| Calories | 98.55 Kcal (413 kJ) | ||
| Calories from fat | 10.53 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.17g | 7% | |
|---|---|---|---|
| Cholesterol | 8.83mg | 12% | |
| Sodium | 440.38mg | 74% | |
| Potassium | 284.86mg | 25% | |
| Total Carbs | 14.34g | 19% | |
| Sugars | 5.03g | 82% | |
| Dietary Fiber | 1.8g | 29% | |
| Protein | 7.35g | 60% | |
| Vitamin C | 1.5mg | 10% | |
| Vitamin A | 1.1mg | 146% | |
| Iron | 25.6mg | 576% | |
| Calcium | 42.5mg | 17% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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