FreeFrom Stir-fried tuna with belly pork
Corn, dairy, egg, gluten, lactose, nut, wheat free
This seems a strange combination but it is not that unusual in Chinese cooking – and this dish has distinctly Chinese overtones. The tuna has a sufficiently robust texture and flavour to work well with the pork.
1 tbsp tamari
1 tbsp oyster sauce (check ingredients)
1 tbsp red wine vinegar
3 tuna steak cut into thick matchsticks
2 tbsp wok or stir fry oil
25g / 1oz fresh ginger, peeled and very finely chopped
3 large cloves garlic, peeled and very finely chopped
1 medium onion, peeled and very finely chopped
½ level tsp cayenne pepper
350g / 12oz fat belly pork, cut into small dice
200–300ml / 7-10fl oz wheat and gluten free vegetable stock
450g / 1lb young purple sprouting broccoli (if you cannot get purple use green) trimmed of tough stalk
sea salt and freshly ground black pepper
400g / 14oz fresh spinach leaves, cut up into largish pieces
12 spring onions (scallions), trimmed and cut into short pieces
Mix together the tamari, oyster sauce and red wine vinegar and use it to marinate the tuna matchsticks for 30 minutes to an hour.
To cook, heat the oil in a wok or large, open frying pan and add the ginger, garlic, onion and cayenne. Fry briskly but without burning for 2–3 minutes then add the diced belly pork and continue to fry briskly until the pork is colouring and crisping slightly.
With a slotted spoon, remove the pork and vegetable to a plate and deglaze the pan with a little of the vegetable stock making sure to get all the burnt bits off the bottom of the pan.
Return the mixture to the pan then add the tuna, with its marinade, and the broccoli florets plus a little more stock.
Bring to the boil, cover and reduce to a brisk simmer for 3–4 minutes or until both tuna and broccoli are just cooked. Add extra stock if it seems dry.
Finally add the spinach, turn off the heat, re-cover the pan and allow it to wilt in the heat of the pan.
Just before serving, check the seasoning (it should not really need any) and add the chopped spring onions (scallions).
Serve with plenty of rice.
Serves 4 – per portion
31g Fat (9g Sat fat, 13g mono, 7g poly)
9g Carbohydrate of which 7g Sugar
7g Fibre, 1004mg Sodium, 2.5 g salt
Good Source: Vitamin B6, B1, B12, folate, C, niacin, Iron, zinc,
Back to more freefrom meat recipes
Back to Foods Matter freefrom recipes home