Japanesestyle brown rice salad with griddled tuna

Fresh-looking green sprouted seeds and black sesame seeds look best in this salad, which balances protein, carbs, vitamins and minerals in a delicious and unusual way.

Serves: 4 Prep: 15 minutes Cook: 20 minutes Ingredients

225g brown rice 125g frozen edamame beans 150g sprouted seeds e.g. mizuna, mung, radish 4 spring onions, sliced diagonally Olive oil for brushing or spraying 4 x 100g tuna steaks 1 sheet ready-toasted sushi nori, cut into thin shreds 2tbsp toasted black or white sesame seeds

Dressing:

2tbsp sunflower oil 2tbsp toasted sesame oil 1tbsp miso paste 1tbsp rice vinegar 1tbsp mirin Juice of ½ lime 1 garlic clove, crushed 2tsp grated fresh root ginger 1tsp runny honey

Method

1Cook the brown rice according to the instructions on the packet. Remove from the pan and leave to cool in a large bowl. 2Add

the beans to a pan of boiling water and cook for 3 minutes. Drain then run under cold water. Set aside. 3Make

the dressing: whisk all the ingredients together until well blended or place them in a screw-top jar and shake vigorously. 4Gently

stir the rice with a fork to break up any clumps and separate the grains. Mix in the edamame beans, sprouted seeds and spring onions. Pour most of the dressing over the top and toss gently together. 5Lightly

brush or spray a non-stick griddle pan with oil and place over a medium to high heat. Add the tuna steaks to the hot pan and cook for 2–3 minutes on each side, depending on how well cooked you like them. Cut each steak into slices. 6Divide

the rice salad between four serving plates. Top each one with the sliced tuna and drizzle with the remaining dressing. Sprinkle with the shredded nori and sesame seeds and serve. Steamed Tenderstem broccoli or fine green beans go well with this dish.

Try this

Coat the tuna steaks in sesame seeds before frying them in a little mixed sesame and sunflower oil. Or, try sliced griddled chicken or tofu instead of tuna. To vary the rice salad, add sliced avocado, radishes, red or yellow peppers, or chopped coriander.