Seared tuna & anchovy runner beans

Seared tuna & anchovy runner beans

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(3 ratings)

Prep: 5 mins Cook: 10 mins

Easy

Serves 2
The perfect lunch or light dinner, this healthy seared tuna and runner bean dish packs in nutrients and tastes great

Nutrition and extra info

Nutrition: per serving

  • kcal449
  • fat29g
  • saturates4g
  • carbs6g
  • sugars5g
  • fibre4g
  • protein42g
  • salt2.7g
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Ingredients

  • 3 tbsp snipped chives
  • 12 basil leaves
  • 2 tbsp chopped mint, plus a few small leaves, for serving
    Mint

    Mint

    mi-nt

    There are several types of mint, each with its own subtle difference in flavour and appearance.…

  • zest and juice 1 small lemon
    Lemon

    Lemon

    le-mon

    Oval in shape, with a pronouced bulge on one end, lemons are one of the most versatile fruits…

  • 2 tbsp extra virgin olive oil
  • 1 tbsp Dijon mustard
  • 1 tbsp small capers
    Capers

    Capers

    kay-per

    Capers are the small flower buds of the Capparis shrub, which grows in the Mediterranean. As…

  • 6 anchovies (smoked or unsmoked), chopped
    Anchovy

    Anchovy

    ann-choe-vee

    Silver, slender salty little fish found mainly around the Black Sea and the Pacific and Atlantic…

  • 300g runner beans, sliced diagonally
    Runner bean

    Runner bean

    Run-ner beens

    Runner beans have been growing in South America for over 2,000 years, and are a popular garden…

  • 2 tuna steaks
  • small handful flat-leaf parsley
  • 2 tbsp toasted flaked almonds
    Almond

    Almond

    arr-mund or al-mund

    Sweet almonds have a subtle fragrance that lends itself well to baking and also works well with…

Method

  1. Put the chives, basil and mint in a small food processor with the lemon zest and juice, oil and mustard. Blitz to a purée. Take out 2 tbsp to use as a coating for the fish, then stir the capers and anchovies into the rest.

  2. Cook the runner beans in boiling salted water or steam for 5 mins until tender but still with a little bite.

  3. Brush the tuna with the reserved herby mixture and griddle for 2-3 mins each side until cooked but still a little pink in the centre. Toss half the caper dressing through the warm beans with the parsley and pile onto plates. Top with the tuna, spoon over the remaining dressing and scatter with the almonds and mint leaves.

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Comments, questions and tips

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Comments (4)

jule955's picture

Lovely! I had couscous with it as well to bulk it up a bit, it worked really well with the herby sauce. The tuna was delicious - nothing like the tinned stuff!

catie74's picture
3.75

Meant to add only cooked the tuna a minute each side in very hot griddle pan

catie74's picture
3.75

This converted my mother to tuna

Frantic Flapjack's picture
5

This was so so good. A restaurant quality dish for little effort. Definitely a keeper.

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