Tamari-glazed tuna & baked aubergine

Tuna is packed with good stuff: protein, omega-3 and a rainbow of B vitamins. Dish it up here with a sticky tamari and honey glaze, and sides of brown rice and gooey baked aubergine.

Great

% Daily Values based on a 2,000 calorie diet

Step 1

Preheat the oven to 240C / fan 220C / gas mark 8. Boil a kettle. Slice the aubergine in half lengthwise, then place on a baking tray. Score the flesh in a cross-hatch pattern and rub with 1 tsp oil. Bake for 20-25 mins, until golden and soft. Rinse the rice, then place in a saucepan with 600ml salted boiling water. Simmer for 20-25 mins, then drain. Peel the ginger and finely chop. Thinly slice the garlic. Finely chop the chilli (remove the seeds for less heat). Peel the carrot and dice into 1cm cubes. Thinly slice the spring onions. Make the dressing; in a small bowl mix together the honey, tamari and vinegar. Heat a medium, non-stick frying pan with 2 tsp oil on a medium-high heat. Add the tuna and cook for 2-3 mins, then turn and add the garlic, ginger and chilli. Cook for 1-2 mins, then add the dressing. Cook until the tuna is glossy and shiny, turning regularly. Heat a medium frying pan with 1 tsp oil on a medium heat. Add the carrot and cook for 5 mins, then add the rice, edamame and half the spring onions. Season with sea salt and black pepper. Heat through for 2 mins. Serve the tuna with the rice and baked aubergine. Garnish with the remaining spring onions.