Griddled tuna with bean & tomato salad
The fresh tuna in this dish has a lovely meaty texture that's even better when marinated before cooking
Difficulty and servings
Serves 2
Preparation and cooking times
Takes 40 minutes, plus 30 minutes marinating
Super healthy
- 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).
- 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.
- 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.
- 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, sugar 2g, salt 0.67 g
Recipe from Good Food magazine, March 2003.
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http://www.bbcgoodfood.com/recipes/1726/
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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
Takes 40 minutes, plus 30 minutes marinating
Super healthy
Counts as 2 of your 5-a-day
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, sugar 2g, salt 0.67 g
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13 February 2008
James Berry rated this recipe
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30 April 2009
karemello commented on this recipe
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