product search

Exotic Fish Steaks with Marmalade Sauce Serves 4

  • Ingredients:

  • 4 170g (6oz) tuna loins, defrosted and skinned
  • For the sauce:
  • 1 15ml spoon (1 tbsp) olive oil
  • 1 15ml spoon (1 tbsp) soy sauce
  • 2 15ml spoon (2 tbsp) orange juice
  • 1 15ml spoon (1 tbsp) orange marmalade
  • 1 5ml spoon (1 teasp) dried mixed herbs
  • salt and freshly milled black pepper
  • fresh orange rind, to garnish (optional)

Method

  1. Microwave Power: 800 Watt
  2. In a small bowl mix the sauce ingredients together and set aside.
  3. Place the steaks into a suitable dish.  Pour over the sauce.
  4. Cover and cook on HIGH for 5-7 minutes (8-10, if frozen), turning the steaks once.
  5. Serve with noodles or rice and seasonal vegetables.

Conventional Method

Pour the sauce into a shallow pan. Bring to the boil, reduce the heat. Add the fish, cover and simmer for 8-10 minutes until the fish is cooked. Serve with noodles or rice and seasonal vegetables.

NUTRITIONAL VALUES PER PORTION (APPROX) 226 Kilocalories;
31g Protein; 10g Fat; 4g Carbohydrate; 0g Fibre.

Recipe kindly donated by The Seafish Industry

 

Print