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Photo of Sesame swordfish with Japanese style salad by WW

Sesame swordfish with Japanese style salad

10
Points® value
Total Time
40 min
Prep
10 min
Cook
30 min
Serves
4
Difficulty
Easy
This full size sushi-style meal is bursting with fresh flavours and has a hot wasabi kick

Ingredients

Brown Rice, dry

240 g

Green Beans

150 g, halved

Spring Onions

6 medium, trimmed and sliced on the diagonal

Cucumber

½ individual, extra large, roughly chopped

Chilli, green or red

1 individual, thinly sliced

Sesame Seeds

2 tablespoon(s), black

Swordfish, raw

4 portion(s), raw, steaks

Calorie controlled cooking spray

4 spray(s)

Reduced Fat Mayonnaise

3 tablespoon(s)

Wasabi paste

½ tablespoon(s), level

Rice Wine Vinegar

2 tablespoon(s)

Caster Sugar

1 teaspoon(s)

Salt

1 teaspoon(s)

Lime Juice, Fresh

20 ml

Lime

1 medium, zest of

Instructions

  1. Cook the rice to pack instructions, then let it cool. Meanwhile, blanch the beans for 2–3 minutes. Drain, run under cold water, then drain again.
  2. In a small bowl, whisk together the rice vinegar, sugar, salt and lime zest and juice to make a dressing. Set aside.
  3. Add the cooked beans, spring onions, cucumber and chilli to the cooled rice. Toss with the dressing.
  4. Spread the sesame seeds on a plate and press both sides of each swordfish steak against them to coat. Heat a griddle pan to hot and spray with cooking spray. Sear the swordfish for 2 minutes on each side for rare, 3 minutes for medium.
  5. Mix the mayonnaise with the wasabi until combined and serve with the swordfish and rice salad.

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