Grilled Tuna Steak with Brown Rice and Asparagus

A pescatarian dinner for one. Quantities are for a single portion; multiply them to batch cook.

At a glance

  • 645 kcal, 63g protein, 76g carbs, 8g fat and 5g fibre per serving (approximate)
  • About 20 minutes, preparation and cooking
  • Estimated cost £6.33–£12.06 per serving. This is an estimate from representative UK own-brand prices (reviewed 2026-10-05), not a live supermarket price; see how cost estimates work.

Ingredients

  • 200g tuna steak
  • 90g brown rice (dry weight)
  • 150g asparagus
  • 1 tbsp soy sauce
  • lemon juice, to taste
  • 1 tsp olive oil

Method

  1. Cook the brown rice according to its packet instructions.
  2. Brush the tuna steak and asparagus with the olive oil. Cook the asparagus on a hot griddle pan or under the grill for 4-5 minutes, turning, until tender.
  3. Cook the tuna steak on a hot griddle pan or under the grill for 1-2 minutes per side for a pink middle, or a little longer if you prefer it cooked through.
  4. Serve over the rice with the soy sauce and lemon juice spooned over.

Making it ahead

Cool it, get it into the fridge within one to two hours and eat it within two days; freeze portions you will not reach in time. Cooked rice is stricter: chill it within an hour, keep it for a day at most and reheat it only once. Reheat until steaming hot all the way through. How we handle food safety.

Allergens

Contains, based on the usual UK form of each ingredient: Cereals containing gluten, Fish, Soybeans. This is not a label check and is not an allergen-free guarantee; always read the packaging.

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