The protein cooking time listed in this recipe has been updated.
As of December 2025, we’ve revised cooking times for all our proteins to reflect improved food safety guidance.
Check out the latest recommended times in our Cooking Guidelines.
Tamari-glazed tuna & baked aubergine
Tuna is packed with good stuff: protein, omega-3 and a rainbow of B vitamins. Dish it up here with a sticky tamari and honey glaze, and sides of brown rice and gooey baked aubergine.
Prep in 10
High protein
5 plants
Low sat fat
Serving size
Ingredients
- 1 spring onion
- 1 carrot (use half)
- 1 garlic clove
- 1 aubergine (use half)
- 2cm fresh ginger
- 50g edamame beans (use half) (Soya)
- 1 tbsp tamari (Soya) (Water, Soybeans, Salt, Spirit Vinegar)
- 1 chilli (use half)
- 2 wild-caught albacore tuna steak (use half) (Fish)
- 25g honey (use half)
- 40g brown rice (brown rice (100%))
- 1 tbsp rice wine vinegar
Nutritional Information
Calories: 591
Protein: 44g
Carbs: 55g
Fat: 21g
Ingredients
- 25g honey
- 2 tbsp rice wine vinegar
- 1 carrot
- 4cm fresh ginger
- 1 chilli
- 2 garlic clove
- 50g edamame beans (Soya)
- 1 aubergine
- 2 spring onion
- 2 tbsp tamari (Soya) (Water, Soybeans, Salt, Spirit Vinegar)
- 80g brown rice (brown rice (100%))
- 2 wild-caught albacore tuna steak (Fish)
Nutritional Information
Calories: 587
Protein: 44g
Carbs: 53g
Fat: 21g
Tamari-glazed tuna & baked aubergine
Tuna is packed with good stuff: protein, omega-3 and a rainbow of B vitamins. Dish it up here with a sticky tamari and honey glaze, and sides of brown rice and gooey baked aubergine.
Getting hungry?
Find 56 recipes a week just like this one at Mindful Chef, that are all:
Delicious, high quality food - and lots of it
No stodgy refined carbs - no food comas here
Goodness from natural food - full of fibre
Cooking Instructions
- Preheat the oven to 240C / fan 220C / gas mark 8. Boil a kettle. Slice the aubergine in half lengthwise, then place on a baking tray. Score the flesh in a cross-hatch pattern and rub with 1 tsp oil. Bake for 20-25 mins, until golden and soft. Rinse the rice, then place in a saucepan with 600ml salted boiling water. Simmer for 20-25 mins, then drain.
- Peel the ginger and finely chop. Thinly slice the garlic. Finely chop the chilli (remove the seeds for less heat). Peel the carrot and dice into 1cm cubes. Thinly slice the spring onions. Make the dressing; in a small bowl mix together the honey, tamari and vinegar.
- Heat a medium, non-stick frying pan with 2 tsp oil on a medium-high heat. Add the tuna and cook for 2-3 mins, then turn and add the garlic, ginger and chilli. Cook for 1-2 mins, then add the dressing. Cook until the tuna is glossy and shiny, turning regularly.
- Heat a medium frying pan with 1 tsp oil on a medium heat. Add the carrot and cook for 5 mins, then add the rice, edamame and half the spring onions. Season with sea salt and black pepper. Heat through for 2 mins.
- Serve the tuna with the rice and baked aubergine. Garnish with the remaining spring onions.
Looking for more recipe inspiration?
Subscribe to our newsletter and get delicious seasonal inspiration and recipes, plus 25% off your first 4 boxes with us!
By signing up to our mailing list you agree to the terms of our Privacy Policy.