Griddled tuna with bean & tomato salad

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1. Put the tuna in a shallow dish, drizzle over the oil and lemon juice, scatter over the garlic and rosemary. Turn the tuna so it's well coated. Cover and put in the fridge for 30 minutes (you can leave it for longer if convenient).
2. Tip the beans into a large bowl. Toss in the tomatoes, onion and rocket. Put the oil, lemon juice, mustard, honey and salt and pepper in a screw top jar. Seal and put aside.
3. Heat a cast iron ridged grill pan or frying pan until very hot. Cook the tuna on a moderately high heat for 2 minutes each side - don't overcook or it will be dry.
4. Shake the dressing. Pour over the salad. Mix. Serve the salad with the tuna on top.

Per serving

565 kcalories, protein 54g, carbohydrate 30g, fat 26 g, saturated fat 5g, fibre 9g, salt 0.67 g

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• James Berry

  13 February 2008

  James Berry rated this recipe

  

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• karemello

  30 April 2009

  karemello commented on this recipe

  its for room 101. i'm no chef by far, but no way do tuna and rosemary compliment each other. I should have examined the contents of the recipe before i decided to give it a go. The grown up kids said it was ok, think i'll be tasting it for a week though

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Ingredients

• 2 fresh tuna steaks, about 175g/6oz each
• 1 tbsp olive oil
• 1 tbsp lemon juice
• 1 large garlic clove , crushed
• 1 tbsp chopped rosemary leaves

FOR THE SALAD

• 410g can cannellini beans , drained and rinsed
• 8 cherry tomatoes , quartered
• ½ small red onion , thinly sliced
• 50g bag rocket
• 2 tbsp extra-virgin olive oil
• 1 tbsp lemon juice
• 1 tsp wholegrain mustard
• 1 tsp clear honey

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Difficulty and servings

Serves 2

Preparation and cooking times

Super healthy

Ingredients

• 2 fresh tuna steaks, about 175g/6oz each
• 1 tbsp olive oil
• 1 tbsp lemon juice
• 1 large garlic clove , crushed
• 1 tbsp chopped rosemary leaves

FOR THE SALAD

• 410g can cannellini beans , drained and rinsed
• 8 cherry tomatoes , quartered
• ½ small red onion , thinly sliced
• 50g bag rocket
• 2 tbsp extra-virgin olive oil
• 1 tbsp lemon juice
• 1 tsp wholegrain mustard
• 1 tsp clear honey

Per serving

565 kcalories, protein 54g, carbohydrate 30g, fat 26 g, saturated fat 5g, fibre 9g, salt 0.67 g

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