Tuna steaks make an extra-special quick supper, and they can be marinating while you prepare the vegetables for the stir-fry. Make sure you buy sustainable tuna from a reputable supplier.
Serves 4
1⁄4 cup sunflower oil
2 tsp Chinese rice vinegar
1 garlic clove, crushed
4 tuna steaks, each about 51⁄2 oz (150 g) and 3⁄4in (2cm) thick
salt and freshly ground black pepper
1 red pepper, halved, cored, and seeded
8 scallions, trimmed
7 oz (200 g) snow peas
51⁄2 oz (150 g) sugar snap peas
7 oz (200 g) bean sprouts
2 tbsp dark soy sauce
1⁄4 tsp five-spice powder
1. Mix 2 tablespoons of the oil with the rice vinegar and garlic in a shallow, nonmetallic dish. Lay the tuna steaks in the marinade, season with pepper, and set aside for about 20 minutes while you prepare the vegetables. (See Tender, moist tuna, step 1.)
2. Slice the red pepper into long, thin strips. Cut the scallions into long, thin, diagonal slices. Slice the snow peas and sugar snap peas in half lengthwise. Rinse the bean sprouts in a colander and let drain.
3. Heat a large, nonstick, deep-sided frying pan, sauté pan, or wok. Remove the tuna steaks from the marinade, lay them in the hot, dry pan, and fry for 3 minutes over high heat. Turn and fry the other side for 2–3 minutes (see Tender, moist tuna, step 2). Transfer to a warm plate, season with a little salt, cover with foil, and set aside while you fry the vegetables.
4. Heat another tablespoon of the oil in the pan, and with the heat on high, toss in the pepper and scallions. Stir-fry for 1–2 minutes or until tinged brown. Pour in the remaining tablespoon of oil, add the snow peas and sugar snap peas, and stir-fry for 2–3 minutes. They will turn a brighter green and be tender-crisp. Reduce the heat, then add the bean sprouts, soy sauce, five-spice powder, and 2 tablespoons of water, and stir-fry for 1 minute. (See Super-quick vegetables.) Serve immediately with the tuna.
PAN-FRIED TUNA AND MIXED PEA STIR-FRY
KEYS TO PERFECTION
Tender, moist tuna
1 Tuna is a lean, meaty fish, so it can dry out easily when cooked. Marinating will introduce moisture as well as add flavor. Place the steaks in the dish in a single layer and turn them over so they’re well coated in the marinade.
2 The pan must be really hot before putting in the steaks. As soon as they are browned underneath, turn and cook the other side. Do not overcook, or the steaks will be tough. You want the centers to be slightly pink
Super-quick vegetables
Have all the vegetables sliced and close at hand, and set the pan over high heat. When the oil is really hot, add the vegetables in the right sequence and fry quickly, stirring and tossing so they cook evenly.