Name: Pan-Seared Tuna with Wasabi Mashed Potatoes and Sesame Spinach
Prep time: 45 min
Total time: 45 min
Yield: 1
Ingredients: 200 g tuna steak; 300 g potato; 1 tbsp wasabi paste; 150 g spinach; 1 tbsp sesame oil; 2 tbsp soy sauce; 20 g butter; 2 clove garlic; 10 g ginger

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Pan-Seared Tuna with Wasabi Mashed Potatoes and Sesame Spinach

Pan-Seared Tuna with Wasabi Mashed Potatoes and Sesame Spinach

A fusion dish combining Japanese flavors with a classic French technique.

To provide a balanced meal with high-quality protein, complex carbohydrates, and healthy fats, supporting energy needs for cycle training.

Ingredients:

200
g
tuna steak
300
g
potato
1
tbsp
wasabi paste
150
g
spinach
1
tbsp
sesame oil
2
tbsp
soy sauce
20
g
butter
2
clove
garlic
10
g
ginger

Preparation Time: 45 minutes

Instructions:

Boil potatoes until tender, then mash with butter and wasabi paste until smooth.
Season tuna steak with salt and pepper.
Heat a pan over high heat and sear tuna for 2-3 minutes on each side for medium-rare.
In another pan, heat sesame oil and sauté garlic and ginger until fragrant.
Add spinach and soy sauce to the pan, cooking until wilted.
Serve tuna on a bed of wasabi mashed potatoes with sesame spinach on the side.

Nutrition	Per Serving 830 g	Per 100g
Energy	599 kcal	72 kcal
Protein	45 g	5.4 g
Fibre	8 g	1.0 g
Salt	2 g	0.2 g
Sugar	5 g	0.6 g
Carbohydrates	60 g	7.2 g
Fat	25 g	3.0 g

200
g
tuna steak
300
g
potato
1
tbsp
wasabi paste
150
g
spinach
1
tbsp
sesame oil
2
tbsp
soy sauce
20
g
butter
2
clove
garlic
10
g
ginger

Boil potatoes until tender, then mash with butter and wasabi paste until smooth.

Season tuna steak with salt and pepper.

Heat a pan over high heat and sear tuna for 2-3 minutes on each side for medium-rare.

In another pan, heat sesame oil and sauté garlic and ginger until fragrant.

Add spinach and soy sauce to the pan, cooking until wilted.

Serve tuna on a bed of wasabi mashed potatoes with sesame spinach on the side.

Pan-Seared Tuna with Wasabi Mashed Potatoes and Sesame Spinach Pan-Seared Tuna with Wasabi Mashed Potatoes and Sesame Spinach

Ingredients:

Preparation Time: 45 minutes

Instructions:

Pan-Seared Tuna with Wasabi Mashed Potatoes and Sesame Spinach

Pan-Seared Tuna with Wasabi Mashed Potatoes and Sesame Spinach