Healthy Asian Glazed Grilled Tuna for the 5:2 Diet:

Glazed Tuna Steak – Healthy 5:2 Diet Recipe:

A few weeks ago I was sent a little bottle of  Yutaka Yuzu to try.  For those who don’t know, Yuzu is a citrus fruit – related to lime – that is used a lot in Japanese cookery, often in the form of Ponzu – a soy and mirin based fish sauce.  I first came across it at Atsuko’s Kitchen where we learnt to cook Kyushu style food.

Tuna in a mirin, soy and yuzu glaze

I’ve been waiting for a good opportunity to try some of the yuzu and decided to make a simple glaze for my tuna steak.  Of course, it’s not a revolutionary way to cook tuna – you can make a soy based glaze without the yuzu, either by using rice wine vinegar or another citrus juice.  But, I think the result here was just a little more fragrant than a rice wine vinegar version.

Another time I might experiment with lime instead of yuzu, although I really enjoyed this version.  And, although the prep time says 35 minutes, in fact it is probably about 5 minutes of actual doing – and 30 minutes of letting the fish marinade.

One word of warning, don’t marinade for TOO long.  The citrus (or vinegar) will actually ‘cook’ the fish and if you leave it in the fridge overnight for example, you’ll have ‘cooked’ tuna before it ever hits the grill.

Tuna with a Mirin Soy and Yuzu Glaze for 5-2 Diet

Serves 1
Prep time 35 minutes
Cook time 6 minutes
Total time 41 minutes
Meal type Main Dish
Misc Serve Hot

Ingredients

  • 100g Fresh Tuna Steak
  • 2 teaspoons Mirin
  • 1 teaspoon Yuzu (Or lime if not available)
  • 1 teaspoon Light Soy
  • 1 teaspoon Brown Sugar
  • 1 clove Garlic (Crushed)
  • 1 teaspoon Sesame Oil

Directions

Step 1 Mix together all the ingredients except the Tuna
Step 2 Put the Tuna in a plastic tub with a fitted lid and drizzle over the marinade
Step 3 Fit the lid and leave the mixture to marinade for 30 minutes, turning once every 10 minutes
Step 4 Heat a griddle or line your grill pan with foil and heat
Step 5 Cook the tuna on the griddle basting with the extra marinade for around 2-3 minutes each side, depending on the thickness of your steak

 

Yuzu Fruit

I served my tuna with a simple mixed salad.  But, you could try a stir fry vegetable dish if you prefer, even adding in zero noodles if you are feeling particularly hungry.  The cooked tuna steak will be just over 150 calories, so there’s plenty of room for a side dish!

5-2 Diet Glazed Tuna

 

 

 

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Comments

  1. Pamela Morse says:

    I like the picture of the yuzu..we really can’t get them here, even though it is a citrus growing region. The glaze sounds like it would work on anything ti brighten the taste.

  2. From your picture, Yuzu reminds me of a sour orange /sweeter lemon (not as sour as lime though) that we have in Sierra Leone. If it is similar then I can just imagine how good this tuna tastes.

  3. Hmmm, something tells me that substituting halloumi for this wouldn’t quite keep those calories down. Guess I could try tofu. Interesting to get to see a yuzu.

  4. What a REALLY tasty and summery recipe Fiona, I adore fresh tuna and this recipe has my name all over it!

  5. I’ve tried tuna steak once and although I’m not the biggest fan of it eaten as a steak I would happily add it to salad :) My OH loved steak though!

  6. Perfect for summer recipe.. and it sounds phenomenal in the recipe! Can’t wait to try this!

  7. Looks delicious and very healthy! Sounds great as a light dish for the summer! Thanks for sharing!

  8. I really want to try fresh tuna but have always been put off because I don’t know what to do with it. This sounds just right though to be easy but add a new flavour to the dish =)

  9. DANIELLE VEDMORE says:

    Gorgeous – fresh tuna is one of my favourite things to eat!

  10. lindsey bluff says:

    this looks so tasty, I love tuna yum!

  11. Sarah James says:

    Cooking this tonight with the lime substitute

  12. I have never tried yuzu, not even sure I can get it locally. A lovely recipe, perfect for 5:2 diet

  13. glenn hutton says:

    looks delicious, I love tuna

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