3 ways with tuna
Fresh and light ideas for your favourite fish.
If you love to eat fresh tuna but aren't sure exactly what to do with it, here are 3 quick and easy recipe ideas to give you some fishy food for thought
Seared sesame tuna
20 minutes - Serves 2
Ingredients
•
tuna steaks, 2, very lean, thick cut, marinated for 10 minutes in soy sauce 2 tbsp mixed with 1 tbsp runny honey
tuna steaks, 2, very lean, thick cut, marinated for 10 minutes in soy sauce 2 tbsp mixed with 1 tbsp runny honey •sesame seeds 2 tbsp, toasted
sesame seeds 2 tbsp, toasted •dipping sauce made from soy sauce 2tbsp, sesame oil 1tsp, lime 1 juiced, red chilli 1 finely chopped
dipping sauce made from soy sauce 2tbsp, sesame oil 1tsp, lime 1 juiced, red chilli 1 finely chopped •cucumber 1/3, seeded and cut into strips
cucumber 1/3, seeded and cut into strips •spring onions 4, shredded lengthways
spring onions 4, shredded lengthways •coriander leaves a handful
coriander leaves a handfulInstructions
Sear the tuna in a hot pan for 20 seconds each side then roll in sesame seeds and leave for 5 minutes. Mix the spring onion, coriander and cucumber. Slice the steak into strips. Serve with a pile of salad and a dish of dipping sauce.
Tuna is safe to eat raw, just make sure it's as fresh as possible.
Moroccan tuna kebabs with couscous
20 minutes - Serves 2
Ingredients
•tuna steaks 2, cut into large chunks
tuna steaks 2, cut into large chunks •harissa
harissa •lemons 2, 1 juiced, 1 cut into wedges
lemons 2, 1 juiced, 1 cut into wedges •veg stock 200ml hot mixed with 1 tsp ground cumin
veg stock 200ml hot mixed with 1 tsp ground cumin •mint small bunch, roughly chopped
mint small bunch, roughly chopped •couscous 100g
couscous 100g •skewers 4, soaked in water for 30 minutes
skewers 4, soaked in water for 30 minutesInstructions
Toss the tuna with the harissa and 1 tbsp lemon juice and leave for 10 minutes. Pour the stock over the couscous. Cover, leave for 5 minutes, then fluff with a fork. Thread the tuna on 4 skewers and grill for a minute each side. Mix the rest of the lemon juice and mint with the couscous. Serve with the tuna kebabs and lemon wedges.br/> Buying pole-and-line-caught tuna means it has been responsibly fished.
Chargrilled tuna and green beans with salsa verde
15 minutes, serves four
Ingredients
•tuna steaks 4
tuna steaks 4 •cherry tomatoes 200g, halved
cherry tomatoes 200g, halved •tarragon leaves chopped to make 2 tbsp
tarragon leaves chopped to make 2 tbsp •salsa verde made by whizzing small bunch parsley, small bunch basil, 4 anchovy fillets, 2 tbsp capers, 1 clove garlic, 1 lemon juiced, 150ml olive oil in a food processor. Season.
salsa verde made by whizzing small bunch parsley, small bunch basil, 4 anchovy fillets, 2 tbsp capers, 1 clove garlic, 1 lemon juiced, 150ml olive oil in a food processor. Season. Instructions
Cook the beans until tender then toss with a couple of tablespoons of salsa verde and the tomatoes. Griddle (chargrill) the tuna for 2-3 minutes each side. Serve on a bed of dressed beans with a drizzle of extra salsa verde.
When buying tuna, look for a deep, dark red colour and no obvious fishy smell
