Tuna and Broccoli Stir Fry Recipe

This is very quick and easy fish recipe to makeand very easy low carb dinners, taking only 15 minutes to cook. Using tuna is a great alternative to using chicken. Fresh tuna is not like canned tuna. The texture should be firm with a mild flavour and shouldn’t smell fishy.

Fresh tuna is a rich source of lean protein, omega-3 fatty acids and a wide variety of vitamins and minerals.

One serve of this recipe represents 17% of the recommended daily energy intake of an average person.

This recipe is very easy low carb dinners, low in saturated fat and sugar, and is a good source of protein.

Energy per 100g: 421kJ - 100Cal
Fat per 100g: 4.4g
 
This recipe serves 2.

Recipe Ingredients:

• 1 large (300g) Tuna Steak cut into large chunks
• 2 cups broccoli, cut into florets
• ¼ cup water
• ½ onion, sliced
• ¼ capsicum sliced
• 2 tbsp. Olive oil
• Sprinkle sesame seeds
• Sauce
• 2 tbsp. soy sauce
• 1 tsp. garlic crushed
• 1 tsp. ginger crushed
• 1 tbsp. Mirin or rice wine vinegar

Recipe Method:

In a large wok heat olive oil and sauté onion and capsicum, approx 5 mins. 

Mix sauce ingredients in a small bowl and set aside

Add broccoli and ¼ cup water to pan, stir and place a lid or cover on wok to steam the broccoli, approx 3 minutes.

Remove lid, keep stirring until all the liquid has evaporated. Push the vegetables to the side of the wok to make room for the tuna. Add a drop of olive oil and gently add the tuna chunks, searing all the sides, approx 2-3 minutes. Tuna should really be under cooked but please do it to your taste.

Now stir gently together, adding the sauce mixture over all the ingredients and cook a further minute.

Serve in bowl and sprinkle sesame seeds on top.

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