Green Tea and Sesame Tuna

I wasn’t sure how this recipe would go down with my parents because neither of them like green tea. Luckily the green tea taste wasn’t too strong and they both really liked the flavouring with the tuna.

This recipe was adapted from a Jamie Oliver 15 Minute meals recipe so it’s nice and easy. Mix together one tablespoon of sesame seeds with the contents of one tea bag on a chopping board. Coat one of the tuna steaks in this mixture. Repeat for the other two steaks.

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Put some rice on to cook. Chop up your veggies. I used whatever I had in the fridge so feel free to do the same, although it’s best if there is some form of dark leafy green (spinach would be nice). If you’re using bok choy, or something else with a substantial stem, separate the leaves and the stems because you’re going to cook them differently.

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Put some olive in a frying pan with the garlic and cook until it starts to sizzle. Add the carrot, capsicum, banana pepper, and bok choy stems to the pan and stir-fry until they’re soft.

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Turn the heat off and chuck the corn and the bok choy leaves into the fry pan, then cover it with a lid.

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Let the veggies steam a bit while you wait for the rice to finish, and make up your dressing.
We have a little bottle designed to make dressings in, but if you don’t just put all the dressing ingredients in a small jug and whisk together with a fork.

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Check on the veggies. Give them a bit of a stir to see if the greens are cooked. If they’re starting to look slightly wilted you can leave them uncovered while you sear the tuna. If not put the lid back on. Tuna cooks really quickly so you only have to cook tuna steaks for about thirty seconds on each side, it should still be pink in the middle. Our steaks were 2-3cm thick and this was perfect. Chuck the tuna, rice, and veggies on a plate and drizzle everything with the dressing.

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Ingredients

Tuna

  • 3 green tea bags (I used these ones)
  • 3 tbsp of sesame seeds
  • 500g of tuna steaks (three roughly hand-sized pieces, keeping in mind that I have small hands)

Veggies

  • 2 tsp of minced garlic
  • 1 large carrot, sliced
  • 3 small green capsicums, roughly chopped
  • 1 large red banana pepper, roughly chopped
  • 3 handfuls of bok choy, roughly chopped with the stems separated from the leaves.
  • ½ cup of corn kernels

Dressing

  • 1 tbsp of sesame oil
  • 2 tbsp of dark soy sauce
  • 2 tbsp of lime juice (approx. 2 limes)
  • ¼ tsp of crushed chillies

 

Method

  1. Mix together one tablespoon of sesame seeds with the contents of one tea bag on a chopping board. Coat one of the tuna steaks in this mixture. Repeat for the other two steaks.
  2. Put some rice on to cook.
  3. Chop up your veggies. I used whatever I had in the fridge so feel free to do the same, although it’s best if there is some form of dark leafy green (spinach would be nice). If you’re using bok choy, or something else with a substantial stem, separate the leaves and the stems because you’re going to cook them differently.
  4. Put some olive in a frying pan with the garlic and cook until it starts to sizzle. Add the carrot, capsicum, banana pepper, and bok choy stems to the pan and stir-fry until they’re soft.
  5. Turn the heat off and chuck the corn and the bok choy leaves into the fry pan, then cover it with a lid. Let the veggies steam a bit while you wait for the rice to finish.
  6. Make up your dressing. Put all the dressing ingredients in a small jug and whisk together with a fork.
  7. Check on the veggies. Give them a bit of a stir to see if the greens are cooked. If they’re starting to look slightly wilted you can leave them uncovered. If not put the lid back on.
  8. Tuna cooks really quickly so you only have to cook tuna steaks for about thirty seconds on each side, it should still be pink in the middle. Our steaks were 2-3cm thick and this was perfect.
  9. Chuck the tuna, rice, and veggies on a plate and drizzle everything with the dressing.

 

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