With this heat wave we are having in Cape Town, I’ve been craving light meals, in particular Asian food. So I got myself 2 freshly cut thick yellow fin tuna steaks and decided to marinate them in an easy throw together teriyaki soy based sauce. For the greens, I used baby pak choy, mangetout and baby spring onions – this combination of veggies is simplistic but utterly sublime sautéed in a little sesame oil, a dash of soy sauce and a sprinkling of sesame seeds. Served with juicy pan fried teriyaki tuna steaks – deliciousness!
Teriyaki Tuna Steaks with Sautéed Greens
2 x fresh sustainable tuna steaks (about 3 cm thick)
2 T (30 ml) cooking oil
2 T (30 ml) teriyaki sauce
1 T (15 ml) soy sauce
2 t (10 ml) sweet soy sauce
1 1/2 t (7.5 ml) grated fresh ginger
1 t (5 ml) finely chopped garlic
1 t (5 ml) chopped chillies
4 drops of sesame oil
8 baby spring onions, roots trimmed off
150 g mangetout
6 baby pak choy, broken in leaves
1 t (5 ml) sesame oil – no more than this or it can be overpowering
A dash of soy sauce to taste
2 T (30 ml) sesame seeds
Combine the marinade ingredients together. Place the tuna steaks into a shallow dish and pour the marinade over the steaks. Turn once to make sure the fish is completely coated in sauce. Allow to marinate for 15 minutes.
Heat a large heavy based frying pan* with 5 ml of sesame oil and sauté the spring onions until tender and slightly caramelized. Add the mangetout and fry for +- 20 seconds then add the pak choy leaves and continue frying until almost wilted. Add soy sauce to taste and sesame seeds and sauté for a few more seconds or until the pak choy is bright green and wilted. Remove from the frying pan and set aside.
Wipe the pan out with paper towel to remove excess sesame seeds.
Heat the cooking oil in the pan. Gently remove the tuna steaks from the marinade. Discard marinade. Fry the tuna steaks for 1-2 minutes a side (depending on thickness). You will see when it’s ready – the fish looks like it’s about to start flaking apart. Remove from pan immediately, cover with foil and allow to rest for 1 minute. The steaks should still be pink in the middle. Over cooked tuna is not pleasant!
Serve steaks with sautéed greens, garnish with sliced spring onion and keep some soy or teriyaki sauce nearby!
* I used my AMC 24 cm chef’s pan: The perfect size to fry 2 tuna steaks and it has a solid thick base.