Citrus-seared tuna with crispy noodles, herbs & chilli

Seared Tuna with Noodles, Herbs and Chilli

Serves 4

  • 2 pink grapefruits

  • 1 tablespoon fish sauce

  • 500 g piece tuna, from sustainable sources, ask your fishmonger

  • 1 tablespoon sesame oil

  • 6 tablespoons olive oil, plus extra for frying

  • 2-3 fresh red chillies, very finely sliced

  • sea salt

  • freshly ground black pepper

  • 1 large bunch fresh coriander

  • 1 small bunch fresh mint

  • 2 good handfuls of glass or cellophane noodles

  • 4 spring onions, finely sliced at an angle

Squeeze the grapefruit juice and pour into a sandwich bag with the fish sauce. Add the piece of tuna. Tie up the bag, squeezing out most of the air so the tuna is completely covered in the juice. Leave for 40 minutes, after which time the outside of the tuna will be pale and "cooked". Now carefully pour the grapefruit juice from the bag into a bowl, dry off the tuna and put to one side.



For the dressing, mix the sesame oil, olive oil and chillies into the grapefruit juice. Use as much chilli as you like, and season to taste. Tear off a good handful of coriander and mint from the bunches and put to one side to use for garnish later. Finely chop the remaining herbs and really pat these around the tuna to encrust it. Wrap in cling film and place in the fridge until needed.



Boil the noodles for 1 minute until they are slightly flexible, drain and allow to steam dry and cool. Add a little olive oil to a hot non-stick pan, add your noodles and leave them until they are nice and crisp on one side. Now flip them over and do the same on the other side – it doesn't matter if some stick to the pan, just scrape them up and turn them over. Divide the crispy noodles between 4 plates. Slice your tuna up about 0.5cm thick – in Japan it's a sign of generosity to have nice thick slices of tuna, but I like them a little thinner as they are more delicate in the mouth.



Place the tuna on the noodles, sprinkle over the torn-up herbs that you put to one side earlier, sprinkle with the spring onions and then drizzle a couple of spoonfuls of the dressing over the tuna. Before your eyes you will see the cut sides of the slices of fish begin to change colour and "cook". Serve straight away.

Nutritional Information

Citrus-seared tuna with crispy noodles, herbs & chilli

Asian-style tuna with a citrus twist

More Light meals recipes >
0 foodies cooked this
Marinating the tuna steak in freshly squeezed grapefruit juice gives a gorgeous contrast of flavours
Serves 4
25m (plus marinating time)
Super easy
Method

Tuna is a wonderfully rich, slightly fatty fish. Using grapefruit to sear it gives a really nice contrast of flavours. It's quick to prepare and it will definitely be a talking point when you have guests round for dinner. The noodles are a great part of this dish, but can be an optional extra.

Squeeze the grapefruit juice and pour into a sandwich bag with the fish sauce. Add the piece of tuna. Tie up the bag, squeezing out most of the air so the tuna is completely covered in the juice. Leave for 40 minutes, after which time the outside of the tuna will be pale and "cooked". Now carefully pour the grapefruit juice from the bag into a bowl, dry off the tuna and put to one side.

For the dressing, mix the sesame oil, olive oil and chillies into the grapefruit juice. Use as much chilli as you like, and season to taste. Tear off a good handful of coriander and mint from the bunches and put to one side to use for garnish later. Finely chop the remaining herbs and really pat these around the tuna to encrust it. Wrap in cling film and place in the fridge until needed.

Boil the noodles for 1 minute until they are slightly flexible, drain and allow to steam dry and cool. Add a little olive oil to a hot non-stick pan, add your noodles and leave them until they are nice and crisp on one side. Now flip them over and do the same on the other side – it doesn't matter if some stick to the pan, just scrape them up and turn them over. Divide the crispy noodles between 4 plates. Slice your tuna up about 0.5cm thick – in Japan it's a sign of generosity to have nice thick slices of tuna, but I like them a little thinner as they are more delicate in the mouth.

Place the tuna on the noodles, sprinkle over the torn-up herbs that you put to one side earlier, sprinkle with the spring onions and then drizzle a couple of spoonfuls of the dressing over the tuna. Before your eyes you will see the cut sides of the slices of fish begin to change colour and "cook". Serve straight away.

Whether it's delicious vegetarian or vegan recipes you're after, or ideas for gluten or dairy-free dishes, you'll find plenty here to inspire you. For more info on how we classify our lifestyle recipes please read our special diets fact sheet, or or for more information on how to plan your meals please see our special diets guidance.

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 240
    12%
  • Carbs 24.4g
    9%
  • Sugar 11.1g 12%
  • Fat 1.4g 2%
  • Saturates 0.3g 2%
  • Protein 31.1g 69%
Of an adult's reference intake

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BUYING SUSTAINABLY SOURCED FISH

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Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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