HOT MUSTARD TUNA WITH HERBY COUSCOUS
This is a dish that you'll make time and time again, it's so easy and it's superhealthy too
Provided by Good Food team
Categories Dinner, Lunch, Main course, Supper
Time 12m
Number Of Ingredients 9
Steps:
- 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.
- 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.
Nutrition Facts : Calories 386 calories, Fat 11 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 36 grams carbohydrates, Sugar 3 grams sugar, Fiber 1 grams fiber, Protein 39 grams protein, Sodium 0.86 milligram of sodium
FRESH TUNA STEAKS ON A BED OF COUSCOUS
Recipe came from my kitchen on the spur of the moment, was enticing so submitted it into the Ready Set Cook contest 2005. Hope you give it a try.
Provided by andypandy
Categories Tuna
Time 22m
Yield 6 serving(s)
Number Of Ingredients 19
Steps:
- In a medium pot place the chicken broth over medium heat and bring to a boil. Add the uncooked couscous, chopped green onion, chopped bell pepper, grated lemon zest, and chick peas. Stir all well. Cover and remove from heat. Set aside.
- Heat 4 tablespoons olive oil in a large frypan. Add the fish steaks in a single layer not touching, sprinkle the minced onion and parsley all around and on the tops. Sear the fish about one minute on each side, just so the flesh tightens up and whitens. Using a large turn slip under and turn over gently. Turn the heat to medium low.
- Sprinkle on the minced garlic and about 3 tablespoons white wine, and the minced basil leaves.
- Sprinkle with salt and pepper lightly.
- Keep uncovered and cook another two minutes on each side. Fish should be opaque but not dry.
- Place steaks onto a heated platter.
- Turn the heat up under the frypan and add remaining white wine. Scrape bottom of pan to get all the bits up.
- Add the tomato, olives, capers and toss over the high heat.
- Fluff the couscous with a fork, and place on a large platter. Place the tuna steaks nicely on top of all the couscous.
- Pour the tomato mixture over the tuna and couscous.
- Sprinkle with some fresh chopped basil and the last of the olive oil. Can also sprinkle with a few red pepper flakes.
- Serve while hot.
- A nice fresh green salad and glass of wine is all you need to complete the meal.
Nutrition Facts : Calories 398.5, Fat 14.2, SaturatedFat 2, Sodium 494.6, Carbohydrate 53.6, Fiber 6.2, Sugar 2.4, Protein 10.9
SAVORY PAN-SEARED TUNA STEAKS
These marinated tuna steaks, served rare, taste 'fancy' but are very easy to cook. Even my husband, who doesn't like most cooked fish, enjoys these steaks. A sprinkling of cracked black pepper is a good finisher for this dish.
Provided by meg_in_quebec
Time 35m
Yield 2
Number Of Ingredients 9
Steps:
- Mix soy sauce, olive oil, lemon juice, sesame oil, molasses, cayenne pepper, ginger, and garlic together in a bowl.
- Place tuna steaks in a large resealable bag or airtight container; pour marinade over steaks. Marinate steaks at room temperature for 20 minutes.
- Heat a non-stick pan over medium heat. Remove steaks from marinade and arrange in the hot pan; gently shake pan to avoid sticking. Cook approximately 1 1/2 minutes and flip. Cook other side until tuna is desired doneness, 1 to 2 more minutes. An instant-read thermometer inserted into the center should read 140 degrees F (60 degrees C).
Nutrition Facts : Calories 592 calories, Carbohydrate 11.5 g, Cholesterol 65.2 mg, Fat 41.4 g, Fiber 0.7 g, Protein 42.3 g, SaturatedFat 6.8 g, Sodium 1874.6 mg, Sugar 5 g
TASTY TUNA STEAKS
Low-carb fans will love this easy tuna recipe created by our Test Kitchen. Marinated in red wine, soy sauce, ginger and garlic, these steaks are quick to fix and, you guessed it, low in carbohydrates. TIP: Asian vegetables or steamed broccoli florets are excellent on the side.
Provided by Taste of Home
Categories Dinner
Time 30m
Yield 4 servings.
Number Of Ingredients 7
Steps:
- In a small bowl, combine the wine, soy sauce, ginger and garlic. Pour into a large resealable plastic bag; add the tuna steaks and bay leaf. Seal bag and turn to coat; let stand for 15 minutes. , Drain and discard marinade and bay leaf. In a large skillet, cook tuna in oil over medium-high heat for 4-6 minutes on each side for medium-rare or until slightly pink in the center.
Nutrition Facts : Calories 224 calories, Fat 5g fat (1g saturated fat), Cholesterol 77mg cholesterol, Sodium 366mg sodium, Carbohydrate 1g carbohydrate (0 sugars, Fiber 0 fiber), Protein 40g protein. Diabetic Exchanges
FRESH TUNA STEAKS WITH LEMON
This is from one of the Mediterranean Cooking cards that my partner, Chef1MOM sent me in the Cookbook Swap. The picture is beautiful, and the combination of ingredients cannot miss.
Provided by NurseJaney
Categories Greek
Time 25m
Yield 4 steaks, 4 serving(s)
Number Of Ingredients 9
Steps:
- Wash parsley and pat dry with paper towels.
- Mince parsley with peeled garlic.
- Wash and dry whole lemon, grate half the zest.
- Peel rest of rind and discard it.
- Slice lemon thinly.
- Squeeze lemon half; add juice, a pinch of salt and pepper, to a bowl; stir until seasonings have dissolved.
- Add wine, oil, parsley and garlic mixture, and grated lemon peel.
- Beat with fork until well blended.
- Wash and dry tuna.
- Arrange in saute or large omelet pan.
- Pour sauce over tuna and cover with lemon slices.
- Cook fish over high heat for 7-8 minutes,
- Remove lemon slices and turn fish over.
- Cook for another 2 minutes.
- Slice remaing lemon.
- Arrange tuna on serving plate.
- Drizzle with cooking juices.
- Decorate with uncooked lemon slices and sprigs of parsley.
- Serve hot or at room temperature.
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