Sweet and sour vegetables with tuna

    1 hour

    Packed with healthy fresh vegetables, this piquant Chinese-style dish is the perfect way to enjoy fresh tuna steaks.

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    Serves: 4 

    • 2 fresh tuna steaks, each about 200g
    • 2 tsp olive oil
    • Sweet and sour veg
    • 100ml vegetable stock
    • 3 tbsp red wine vinegar
    • 4 tbsp orange juice
    • 3 tbsp dry sherry
    • 1 1/2 tbsp soy sauce
    • 1 tbsp tomato purée
    • 1 garlic clove, finely chopped
    • 2.5cm piece fresh root ginger, peeled and finely chopped
    • 1 1/2 tbsp light muscovado sugar
    • 1 tbsp cornflour
    • 2 tbsp vegetable oil
    • 2 carrots, peeled and thinly sliced
    • 1 red pepper, seeded and thinly sliced
    • 1 yellow pepper, seeded and thinly sliced
    • 100g mange-tout, halved lengthways
    • freshly ground black pepper

    Prep:30min  ›  Cook:30min  ›  Ready in:1hr 

    1. Brush the tuna steaks with the olive oil and season with pepper. Put on a plate and set aside while preparing the vegetables.
    2. Put the stock, vinegar, orange juice, sherry, soy sauce, tomato purée, garlic, ginger and sugar in a small saucepan. Slowly bring to the boil, stirring until the sugar has dissolved, then simmer for 2–3 minutes.
    3. Blend the cornflour to a smooth paste with 2 tbsp cold water. Stir into the hot sauce then continue stirring over a low heat until the sauce has cleared and thickened. Remove from the heat.
    4. Heat a ridged, cast-iron grill pan or non-stick frying pan and cook the tuna steaks over a moderately high heat for 3–4 minutes on each side until just tender. (Alternatively, cook the steaks under a preheated, moderately hot grill.)
    5. Meanwhile, heat the oil in a wok or large frying pan and add the carrots. Stir-fry for about 30 seconds, then add the red and yellow peppers. Cook for 1 minute, then add the mange-tout. Continue stir-frying for 1–2 minutes or until all the vegetables are cooked – they should still be slightly crisp. Pour in the sauce and bring to the boil.
    6. Flake the tuna into large, bite-sized pieces, toss into the stir-fry then serve straight away.


    Plain steamed or boiled rice makes a good accompaniment to this dish. * This sweet and sour vegetable mixture works equally well with other firm oily fish, such as swordfish, and meats such as turkey stir-fry or fillet slices or pork steaks.

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