Griddled tuna with bean & tomato salad

Griddled tuna with bean & tomato salad

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(2 ratings)

Takes 40 minutes, plus 30 minutes marinating

Easy

Serves 2
The fresh tuna in this dish has a lovely meaty texture that's even better when marinated before cooking

Nutrition and extra info

  • Healthy

Nutrition: per serving

  • kcal565
  • fat26g
  • saturates5g
  • carbs30g
  • sugars2g
  • fibre9g
  • protein54g
  • salt0.67g
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Ingredients

  • 2 fresh tuna steaks, about 175g/6oz each
    Tuna

    Tuna

    tune-ah

    A member of the mackerel family, tuna are mainly found in the world's warmer oceans. They…

  • 1 tbsp olive oil
    olive oil

    Olive oil

    ol-iv oyl

    Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

  • 1 tbsp lemon juice
  • 1 large garlic clove, crushed
  • 1 tbsp chopped rosemary leaves
    Rosemary

    Rosemary

    rose-mar-ee

    Rosemary's intense, fragrant aroma has traditionally been paired with lamb, chicken and game…

For the salad

  • 410g can cannellini bean, drained and rinsed
    Cannellini bean

    Cannellini bean

    can-a-leen-ee been

    Slightly kidney-shaped with squarish ends, cannellini beans are from Italy and are creamy white…

  • 8 cherry tomatoes, quartered
  • ½ small red onion, thinly sliced
  • 50g bag rocket
    Rocket

    Rocket

    roh-ket

    Rocket is a very 'English' leaf, and has been used in salads since Elizabethan times. It…

  • 2 tbsp extra-virgin olive oil
  • 1 tbsp lemon juice
  • 1 tsp wholegrain mustard
    Mustard

    Mustard

    muss-tard

    A condiment made by mixing the ground seeds of the mustard plant with a combination of…

  • 1 tsp clear honey

Method

  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.

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Comments (1)

kaze_mac's picture

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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