Tuna is a ‘meaty’ fish, so it’s great for filling you up without being too calorific. The pickled ginger and the spicy sauce give it a wonderful tang, making a simple ingredient taste deliciously more-ish.

Serves 2

100g edamame (soya) beans, peas or broad beans
150g canned tuna in brine, drained
1 tbsp ready-made pickled ginger, finely chopped, or 10g (2cm) fresh root ginger, grated
1 tbsp coriander, chopped
1 tbsp chives, chopped
3 tbsp Spicy Sauce (see below)
handful of mixed salad leaves
1 carrot, cut into fine sticks
2 tbsp Herb Dressing or Asian Pesto
flatbreads or pitta breads, to serve (optional)

1/ Cook the beans or peas in boiling, salted water for 3 minutes. Drain and refresh under cold water.

2/ Mix the tuna with the ginger, coriander, chives, spicy sauce and a pinch of salt.

3/ Combine the salad leaves with the carrots and dress with the herb dressing or Asian pesto (if you prefer, the dressing can be offered separately). Arrange the salad on a plate and place the beans and tuna mixture on top. Alternatively, place inside 2 flatbreads or pitta breads and roll up.

• 219 calories (plus 160 calories if eaten in flatbread)
• 1.4g saturated fat (plus 0.3g if eaten in flatbread)

Variations: Serve on a bed of rice, or with a hardboiled egg for extra protein. The tangy tuna can also be used as a filling for maki.
Top tip: When using canned tuna, always check its sustainability. Sainsbury’s, Marks & Spencer and Waitrose rate high in the Greenpeace league table.


At itsu you’ll find spicy sauce everywhere that mayo usually appears. It contains 74 per cent less fat than mayo and tastes ten times as good. Use this delicious sauce on seared salmon sashimi, as well as on smoked chicken, prawns and even in sushi. Stored in a screwtop jar, it will keep for up to two weeks in the fridge. If the sauce thickens slightly during storage, loosen it with a little lemon juice or water before use.

Serves 6

120g soft/silken tofu
3 tsp tahini paste
3 tsp Sriracha chilli sauce or 1 hot red Thai chilli, chopped
2 tbsp lemon juice
3 tsp sugar or sugar alternative
10g or 2cm fresh root ginger, grated
2 garlic cloves, grated or crushed
1 ½ tsp black pepper
½ tsp salt
1 tbsp water
1 tbsp light oil, such as groundnut or grapeseed

1/ Put all the ingredients into a blender and whizz to make a smooth sauce.

2/ Use the sauce immediately, or store in a screwtop jar in the fridge until needed.

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