eCook Meal
Sesame Tuna & Coconut Rice
with pak choi & spring onion
This dish is the definition of umami, Chef! Described as the fifth taste, together with sweet, sour, salty, and bitter, umami gives any dish that nourishing feeling of savoury satisfaction. Created in this dish by the nutty sesame-soy sauce, the saltiness is balanced with coconut cream-infused basmati rice. Served with pan-fried tuna steak, black sesame seeds and pak choi.
Serving guide
Choose your portion size.
RICE
Place the rice in a pot with 100ml [200ml]|#7DA0D7 of salted water and ½ the coconut cream. Cover with a lid and bring to a boil. Reduce the heat and simmer until the water has been absorbed, about 10 minutes. Remove from the heat and steam, 8-10 minutes. Fluff with a fork, mix in the remaining coconut cream, and cover.
SEEDS
Place the sesame seeds in a pan over medium heat. Toast until they pop, 2-3 minutes (shifting occasionally). Remove from the pan and set aside.
FISH
Place a pan or grill pan over medium-high heat with a drizzle of oil. Pat the tuna dry with paper towel. When hot, sear the fish until golden, 20-30 seconds per side. Baste with a knob of butter. Remove from the pan and season.
SAUCE
Roughly slice the pak choi stems and cut the leaves in half lengthways. Return the pan, wiped down if necessary, with a drizzle of oil. When hot, fry the stems, the Ginger, and the Garlic until fragrant, 2-3 minutes. Add the soy-sesame sauce, 10ml [20ml]|#7DA0D7 of sweetener, and 50ml [100ml]|#7DA0D7 of water. Simmer until almost reduced by half, 5-6 minutes. In the final 1-2 minutes, mix in the pak choi leaves.
DINNER IS READY
Make a bed of the coconut rice, top with the fish and pour over the sauce (to taste). Sprinkle over the spring onions and the sesame seeds.
RICE
Place the rice in a pot with 100ml [200ml]|#7DA0D7 of salted water and ½ the coconut cream. Cover with a lid and bring to a boil. Reduce the heat and simmer until the water has been absorbed, about 10 minutes. Remove from the heat and steam, 8-10 minutes. Fluff with a fork, mix in the remaining coconut cream, and cover.
SEEDS
Place the sesame seeds in a pan over medium heat. Toast until they pop, 2-3 minutes (shifting occasionally). Remove from the pan and set aside.
FISH
Place a pan or grill pan over medium-high heat with a drizzle of oil. Pat the tuna dry with paper towel. When hot, sear the fish until golden, 20-30 seconds per side. Baste with a knob of butter. Remove from the pan and season.
SAUCE
Roughly slice the pak choi stems and cut the leaves in half lengthways. Return the pan, wiped down if necessary, with a drizzle of oil. When hot, fry the stems, the Ginger, and the Garlic until fragrant, 2-3 minutes. Add the soy-sesame sauce, 10ml [20ml]|#7DA0D7 of sweetener, and 50ml [100ml]|#7DA0D7 of water. Simmer until almost reduced by half, 5-6 minutes. In the final 1-2 minutes, mix in the pak choi leaves.
DINNER IS READY
Make a bed of the coconut rice, top with the fish and pour over the sauce (to taste). Sprinkle over the spring onions and the sesame seeds.
RICE
Place the rice in a pot with 300ml [400ml]|#7DA0D7 of salted water and ½ the coconut cream. Cover with a lid and bring to a boil. Reduce the heat and simmer until the water has been absorbed, about 10 minutes. Remove from the heat and steam, 8-10 minutes. Fluff with a fork, mix in the remaining coconut cream, and cover.
SEEDS
Place the sesame seeds in a pan over medium heat. Toast until they pop, 2-3 minutes (shifting occasionally). Remove from the pan and set aside.
FISH
Place a pan or grill pan over medium-high heat with a drizzle of oil. Pat the tuna dry with paper towel. When hot, sear the fish until golden, 20-30 seconds per side. Baste with a knob of butter. Remove from the pan and season.
SAUCE
Roughly slice the pak choi stems and cut the leaves in half lengthways. Return the pan, wiped down if necessary, with a drizzle of oil. When hot, fry the stems, the Ginger, and the Garlic until fragrant, 3-4 minutes. Add the soy-sesame sauce, 30ml [40ml]|#7DA0D7 of sweetener, and 150ml [300ml]|#7DA0D7 of water. Simmer until almost reduced by half, 6-8 minutes. In the final 1-2 minutes, mix in the pak choi leaves.
DINNER IS READY
Make a bed of the coconut rice, top with the fish and pour over the sauce (to taste). Sprinkle over the spring onions and the sesame seeds.
RICE
Place the rice in a pot with 300ml [400ml]|#7DA0D7 of salted water and ½ the coconut cream. Cover with a lid and bring to a boil. Reduce the heat and simmer until the water has been absorbed, about 10 minutes. Remove from the heat and steam, 8-10 minutes. Fluff with a fork, mix in the remaining coconut cream, and cover.
SEEDS
Place the sesame seeds in a pan over medium heat. Toast until they pop, 2-3 minutes (shifting occasionally). Remove from the pan and set aside.
FISH
Place a pan or grill pan over medium-high heat with a drizzle of oil. Pat the tuna dry with paper towel. When hot, sear the fish until golden, 20-30 seconds per side. Baste with a knob of butter. Remove from the pan and season.
SAUCE
Roughly slice the pak choi stems and cut the leaves in half lengthways. Return the pan, wiped down if necessary, with a drizzle of oil. When hot, fry the stems, the Ginger, and the Garlic until fragrant, 3-4 minutes. Add the soy-sesame sauce, 30ml [40ml]|#7DA0D7 of sweetener, and 150ml [300ml]|#7DA0D7 of water. Simmer until almost reduced by half, 6-8 minutes. In the final 1-2 minutes, mix in the pak choi leaves.
DINNER IS READY
Make a bed of the coconut rice, top with the fish and pour over the sauce (to taste). Sprinkle over the spring onions and the sesame seeds.
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R283.36
for 4 servings · R70.84 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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Garlic Cloves needs 2Baby Potatoes with Garlic & Herb Butter 350 g R22.99 · whole pack (size can't be divided)R22.99
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Black Sesame Seeds needs 20 mlBlack Sesame Seeds 250 g R63.99 · whole pack (size can't be divided)R63.99
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Fresh Ginger needs 40 gSoya Ginger Chicken Booster Bowl™ 350 g 350 g at R99.99 · 11% of packR11.43
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Jasmine Rice needs 300 mlFully Cooked Coconut Jasmine Rice 250 g R43.99 · whole pack (size can't be divided)R43.99
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Spring Onions needs 2Lay's Spring Onion & Cheese Chips 36 g R10.99 · whole pack (size can't be divided)R10.99
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Pak Choi needs 400 gBaby Pak Choi 200 g 200 g at R44.99 · 2.0× packsR89.98
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Coconut Cream needs 400 mlCoconut Cream 400 ml 400 ml at R39.99 · 100% of packR39.99
Not in the Woolies basket — source these elsewhere:
- Tuna Steaks
- Soy-sesame Sauce
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Sesame Tuna & Coconut Rice?
The preparation time for Sesame Tuna & Coconut Rice with pak choi & spring onion is between 30 and 45 minutes.
What is the total time required to make Sesame Tuna & Coconut Rice with pak choi & spring onion?
The total time required to make Sesame Tuna & Coconut Rice with pak choi & spring onion is between 40 and 55 minutes.
How many servings does Sesame Tuna & Coconut Rice provide?
4 servings
What are the main ingredients in Sesame Tuna & Coconut Rice?
Black Sesame Seeds, Coconut Cream, Garlic, Ginger, Jasmine Rice, Pak Choi, Soy-sesame Sauce, Spring Onion, Tuna Steak
What is the nutritional information of Sesame Tuna & Coconut Rice?
Calories: 727, Carbs: 70 grams, Fat: grams, Protein: 50.4 grams, Sugar: 4.5 grams, Salt: 1921 grams
How do I prepare Sesame Tuna & Coconut Rice?
SAUCE: Roughly slice the pak choi stems and cut the leaves in half lengthways. Return the pan, wiped down if necessary, with a drizzle of oil. When hot, fry the stems, the ginger, and the garlic until fragrant, 2-3 minutes. Add the soy-sesame sauce, 10ml [20ml]|#7DA0D7 of sweetener, and 50ml [100ml]|#7DA0D7 of water. Simmer until almost reduced by half, 5-6 minutes. In the final 1-2 minutes, mix in the pak choi leaves. RICE: Place the rice in a pot with 100ml [200ml]|#7DA0D7 of salted water and ½ the coconut cream. Cover with a lid and bring to a boil. Reduce the heat and simmer until the water has been absorbed, about 10 minutes. Remove from the heat and steam, 8-10 minutes. Fluff with a fork, mix in the remaining coconut cream, and cover. SEEDS: Place the sesame seeds in a pan over medium heat. Toast until they pop, 2-3 minutes (shifting occasionally). Remove from the pan and set aside. DINNER IS READY: Make a bed of the coconut rice, top with the fish and pour over the sauce (to taste). Sprinkle over the spring onions and the sesame seeds. FISH: Place a pan or grill pan over medium-high heat with a drizzle of oil. Pat the tuna dry with paper towel. When hot, sear the fish until golden, 20-30 seconds per side. Baste with a knob of butter. Remove from the pan and season.
What should be prepared from my kitchen to make Sesame Tuna & Coconut Rice?
Black Sesame Seeds, Coconut Cream, Garlic, Ginger, Jasmine Rice, Pak Choi, Soy-sesame Sauce, Spring Onion, Tuna Steak
How many calories does Sesame Tuna & Coconut Rice have?
727 calories
How much fat content does Sesame Tuna & Coconut Rice have?
grams