Grilled tuna with parsley salad
Simple fresh ingredients make this quick healthy recipe the perfect dish for when friends come over
Difficulty and servings
Serves 2
Preparation and cooking times
Prep 15 mins
Cook 2 mins
- First make up the parsley salad by mixing all the ingredients together and stirring until completely combined. Set aside while you cook the tuna.
- Heat a griddle or frying pan until practically smoking. Rub the tuna with the olive oil and season with salt and pepper. Griddle the tuna steaks for 1 min on each side, turning them 90 degrees after 30 secs if you want criss-cross patterns. This will give you tuna that is medium-rare, but if you like it well-cooked give it a few more mins on each side. It's important not to move the fish around the pan before it's seared as it will stick and break up. The steak will release itself from the pan once it's ready to be turned.
- Serve each steak with half the salad, a lemon wedge for squeezing over and a few new potatoes, if you like.
Cooking tuna
To check the tuna is cooked for your liking, take the pan off the heat and leave to stand for a minute or so - the fish will carry on cooking gently from the heat of the pan. Prod the steak with your middle finger; if it's still rare in the middle, the steak will yield under pressure. The more you cook it, the firmer it will feel. If you like the idea of serving tuna rare you will find 20 seconds searing or so on each side is just enough.
Per serving
578 kcalories, protein 35g, carbohydrate 3g, fat 48 g, saturated fat 7g, fibre 2g, sugar 2g, salt 2.3 g
Recipe from Good Food magazine, October 2007.
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http://www.bbcgoodfood.com/recipes/4760/
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Ingredients
- 2 line-caught yellowfin tuna steaks , about 140g/5oz each
- 1 tbsp olive oil
- 2 lemons wedges
FOR THE PARSLEY SALAD
- 2 handfuls (50g/2oz) flat-leaf parsley , very roughly chopped
- 2 shallots , finely sliced
- 1 tbsp capers , roughly chopped
- small handful green olives , stoned and roughly chopped
- 6 tbsp olive oil
- 1 tbsp Dijon mustard
- juice of half a lemon
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Difficulty and servings
Serves 2
Preparation and cooking times
Prep 15 mins
Cook 2 mins
Ingredients
- 2 line-caught yellowfin tuna steaks , about 140g/5oz each
- 1 tbsp olive oil
- 2 lemons wedges
FOR THE PARSLEY SALAD
- 2 handfuls (50g/2oz) flat-leaf parsley , very roughly chopped
- 2 shallots , finely sliced
- 1 tbsp capers , roughly chopped
- small handful green olives , stoned and roughly chopped
- 6 tbsp olive oil
- 1 tbsp Dijon mustard
- juice of half a lemon
Per serving
578 kcalories, protein 35g, carbohydrate 3g, fat 48 g, saturated fat 7g, fibre 2g, sugar 2g, salt 2.3 g
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29 February 2008
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