Soy tuna with wasabi mash

Enjoy this Japanese-inspired dish with someone special

  • Prep:10 mins
    Cook:15 mins
    Plus marinating
  • Serves 2
  • Easy

Nutrition per serving

  • kcal 439
  • fat 9g
  • saturates 2g
  • carbs 51g
  • sugars 7g
  • fibre 3g
  • protein 43g
  • salt 1.38g


  • 3 tbsp soy sauce
  • 1 tbsp rice wine vinegar
  • 1 tbsp caster sugar
  • 2 tuna steaks, each about 140g/5oz
  • 500g potatoes
  • 100ml semi-skimmed milk
  • 2 tsp wasabi paste (see Know-how)
  • 1 spring onion, finely sliced
  • frozen broad bean or soya beans, to serve


Healthy benefits
Unusually for a vegetable, soya beans are a good source of protein and can be used as you would frozen peas or broad beans – they have a similar taste and texture. They contain plant compounds, called isoflavones, which can protect against certain cancers as well as alleviating symptoms of the menopause. Soya is also a source of vitamin E, which can help to reduce cholesterol levels.Know how - Wasabi
Wasabi is a Japanese root vegetable that is finely grated to make a hot paste a little like horseradish. You might have come across it served alongside sushi. If you can’t get hold of any, use English mustard or freshly-grated horseradish instead.


  1. Mix together the soy sauce, vinegar and sugar. Pour over the tuna and marinate for at least 20 mins or up to 2 hrs in the fridge. Place the potatoes in a pan of lightly salted boiling water, then cook for 10-15 mins until soft. Drain well. Heat the milk in the pan and mix in the wasabi, return the potatoes to the pan, then mash until smooth. Stir through the spring onion and keep warm.

  2. 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 inside. Cook the broad or soy beans according to pack instructions, then serve alongside the tuna and mash.

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