Ingredients

• 4 x 170g (6oz) tuna, shark or swordfish steaks, fresh or frozen, skinned

Sauce

• 1 x 15ml spoon (1 tablespoon) olive oil
• 1 x 15ml spoon (1 tablespoon) soy sauce
• 2 x 15ml spoon (2 tablespoons) orange juice
• 1 x 15ml spoon (1 tablesooon) orange marmalade
• 1 x 5ml spoon (1 teaspoon) dried mixed herbs
• salt and pepper
• fresh orange rind, to garnish (optional)

Microwave Power: 800 Watt

Method

1. In a small bowl mix the sauce ingredients together and set aside.
2. Place the steaks into a suitable dish. Pour over the sauce.
3. Cover and cook on HIGH for 5-7 minutes (8-10, if frozen).
4. Serve with noodles or rice and seasonal vegetables.

NUTRITIONAL VALUES PER PORTION (APPROX) 226 Kilocalories; 31g Protein; 10g Fat; 4g Carbohydrate; 0g Fibre.

Conventional method Combine the sauce ingredients in a shallow pan. Bring to the boil, reduce the heat. Add the fish, cover and simmer for 8- 10 minutes until the fish is cooked. Serve with noodles or rice and seasonal vegetables.

Serves 4

With Kind Permission © The Sea Fish Industry Authority.

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