Hot mustard tuna with herby couscous

Hot mustard tuna with herby couscous

4.333335

(9 ratings)

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Cooking time

Prep: 10 mins Cook: 2 mins

Skill level

Easy

Servings

Serves 4

This is a dish that you'll make time and time again, it's so easy and it's superhealthy too

Nutrition and extra info

Nutrition info

Nutrition per serving

kcalories
386
protein
39g
carbs
36g
fat
11g
saturates
2g
fibre
1g
sugar
3g
salt
0.86g
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Ingredients

  • 1 red onion, halved and finely sliced
  • zest and juice 1 lemon, plus wedges to serve
  • 1 tbsp olive oil, plus extra for brushing
  • 400ml hot vegetable stock
  • 250g couscous
  • 4 tuna steaks, about 140g/5oz each
  • 2 tsp English mustard powder
  • bunch flat-leaf parsley, roughly chopped
  • 2 tbsp capers

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Method

  1. Put the onion, lemon zest, juice and 1 tbsp oil into a small bowl, add salt and pepper to taste, then leave to soak for 5 mins until the onion has softened a little. Pour the hot stock over the couscous in a large bowl, cover with cling film and leave for 10 mins until the stock has been absorbed.
  2. Season the tuna steaks, brush with oil, then pat the mustard powder over both sides. Once the couscous is ready, add the parsley and capers to the onions, stir well, then mix into the couscous with a fork. Heat a griddle pan and sear the tuna for 1 min on each side until medium-rare. Serve the tuna with the couscous and lemon wedges on the side.

Recipe from Good Food magazine, November 2007

BBC GoodFood Magazine

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Comments

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eleanormayo's picture
eleanormayo09:13, 25th Sep, 2011
4

I halved the recipe for two us. Having read the other comments, I was heavy on the mustard powder, but would not use as much red onion next time.

vareyjon's picture
vareyjon09:02, 17th Jun, 2011

I cooked this for my wife last night hoping the exotic tuna and cos cos would score me some brownies ! Points that is :-) I added some daddies brown sauce to the tuna for a smokey hot diggied dog flavour I loved it however the bread knife hated it and stormed off to bed leaving me with all the washing ! The ungrateful bag......

catanna's picture
catanna05:29, 14th May, 2011
5

the cous cous was lovely with the capers. a really tasty meal. we had it with griddled asparagus which was yum...

poopgirl's picture
poopgirl07:50, 12th Oct, 2009

Gorgeous! I added some vine roasted tomatoes for a little extra twist. I agree on all the comments re the mustard but maybe it's meant to be only a discreet taste.

poopgirl's picture
poopgirl07:50, 12th Oct, 2009

Gorgeous! I added some vine roasted tomatoes for a little extra twist. I agree on all the comments re the mustard but maybe it's meant to be only a discreet taste.

hlnharrison's picture
hlnharrison07:01, 28th Feb, 2009
5

I agree the mustard was not really tasted but tuna normally tastes of nothing very much and this was very tasty. Thoroughly enjoyed by all the family and so delicious.

ruby110206's picture
ruby11020611:05, 23rd Sep, 2008
4

Easy, light dish - the couscous went down well. After reading comments I used more mustard and marinated the tuna for an hour but I still couldn't really taste the mustard.

katebuckle's picture
katebuckle07:18, 7th Sep, 2008
5

Nice dish. Agree with LP above, tuna not particularly mustardy so would either marinade for longer or perhaps use a bit more. Couscous flavours work really well. Very quick & easy and would def make again.

valianne's picture
valianne09:22, 25th Apr, 2008

The key-word was English ! This was food for St. George's Day. When was tuna and couscous English? Most of the receipes follow this pattern. Good food, but certainly not ENGLISH!

sallycornwell's picture
sallycornwell01:50, 7th Apr, 2008
3

probably wouldn't make this again. My boyfriend left most of his! Wasn't keen on the mustard and capers

lynnster's picture
lynnster06:23, 15th Mar, 2008
4

Lovely light meal, couscous is really nice. The tuna didn't taste particularly mustardy so if you want the mustard flavour you may need to marinade them for a while.

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