Seared tuna and fried tofu with soy and chilli dressing

Seared tuna and fried tofu with soy and chilli dressing
  • 0:15 Prep
  • 0:15 Cook
  • 4 Servings
  • Capable cooks

Enjoy this high protein dish of pan-fried fish and tofu dressed with spicy soy & chilli dressing.

Featured in
Nutrition information, Korean recipes


  • 2 tablespoons peanut oil
  • 400g butternut pumpkin, peeled, cut into 2cm cubes
  • 200g firm tofu, drained, cut into 2cm cubes
  • 4 (about 180g each, 2cm thick) tuna steaks
  • Pinch of salt
  • 60g baby Asian greens
  • 40g bean sprouts
  • Lemon wedges, to serve

Soy & chilli dressing

  • 2 tablespoons peanut oil
  • 2 tablespoons soy sauce
  • 2 teaspoons sesame oil
  • 1 long fresh red chilli, thinly sliced diagonally
  • 1 fresh red birdseye chilli, finely chopped
  • 2 green shallots, ends trimmed, finely chopped
  • 1 garlic clove, crushed
  • 2 teaspoons finely grated fresh ginger
  • Pinch of salt


  • Step 1
    To make the soy & chilli dressing: combine the peanut oil, soy sauce, esame oil, chillies, green shallot, garlic and ginger in a screw-top jar. Shake until well combined. Taste and season with salt. Set aside until required.
  • Step 2
    Heat the oil in a large non-stick frying pan over medium heat. Add the pumpkin and cook, stirring, for 6-7 minutes or until golden brown and tender. Use a slotted spoon to transfer to a large bowl.
  • Step 3
    Heat the same pan over medium-high heat. Add the tofu and cook, stirring ccasionally, for 3 minutes or until golden brown. Use a slotted spoon to ransfer tofu to the bowl with the pumpkin. Cover with foil to keep warm.
  • Step 4
    Clean pan and heat over medium-high heat. Season tuna with salt. Add tuna to the pan and cook for 1 1/2 minutes each side for medium-rare or until cooked to your liking. Remove from heat.
  • Step 5
    Add the Asian greens, bean sprouts and 2 tablespoons of the dressing to the pumpkin mixture and gently toss until combined. Spoon salad among serving plates. Top with tuna and drizzle with the remaining dressing. Serve with lemon wedges.

  • High protein
  • Low carb
  • Low sugar
  • Lower gi


  • 2059 kj


  • 27g

    Fat Total

  • 5g

    Saturated Fat

  • 6g


  • 52g


  • 81mg


  • 857.64mg


  • 6g

    Carbs (sugar)

  • 8g

    Carbs (total)

All nutrition values are per serve
  • Author: Amanda Kelly
  • Image credit: Ian Wallace
  • Publication: Australian Good Taste



Please enter your comment!
Please enter your name here