Tasty fresh tuna

Fresh Tuna Stir fry with Rocket, Basil & Pepper

Rich in brain food, omega 3 oils, tuna is also a great source of Vits B1, 3, 6 and selenium.  This tasty dish is fresh and light and will satisfy the whole family.  Even kids who don’t like fish have eaten this dish thinking it was chicken and loved it!

Serves 2-3


1 250g piece fresh tuna cut into 2-3cm cubes

1 tspn extra virgin olive oil

1 clove garlic finely chopped

1 tablespoon lemon juice

1tblspn fresh oregano chopped

1 sliced brown onions

1 large sliced zucchini

1/3 red pepper sliced

1/8 cup lemon juice

1 clove garlic finely chopped

cracked black peppercorns to taste

1 tspn salt reduced tamari (like soy sauce)

1 tspn Mirin  (Tamari, Mirin available from Health Food store)

1 tblspn chopped basil

Bunch or good handfull of rocket

1 tspn pine nuts


Combine olive oil, juice, oregano, garlic & toss tuna cubes in mixture & marinade whilst cutting up vegetables.

Lightly spray wok with olive oil. Add a tablesppon of water and cook marinated tuna quickly, browning on a couple of sides then remove.

Add onions, zucchini, red pepper & stir fry for a few minutes.  Add back tuna extra juice, tamari, mirin and garlic.

Take off heat and add basil & rocket just before serving and stir through.

Serve immediately, sprinkled with pine nuts (grill nuts to brown if desired).


If you who don’t like the peppery taste of rocket, you can use baby spinach leaves or serve on a bed of lettuce .

For a more filling meal serve with brown rice or another grain, e.g. quinoa or barley.

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