Seared tuna steak recipe

235 ratings Rate
  • Serves 4
  • 10 mins to prepare and 35 mins to cook
  • 336 calories / serving
  • Healthy
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Seared Tuna steakHERO

Heat the oven to gas 6, 200°C, 400°F. Mix all the chopped vegetables together with the olive oil and place in a nonstick roasting pan. Cook for 30 minutes, turning from time to time to ensure even cooking.

Heat a griddle pan and, when hot, cook the tuna on each side: 2 minutes, rare; 3 minutes, medium; and 5 minutes, well done.

Serve the tuna steaks with the roasted vegetables, rocket, seasoning, lemon wedges.

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  • Ingredients

  • 2 red peppers, chopped
  • 2 medium red onions, chopped
  • 1 celeriac, chopped
  • 2 courgettes, chopped
  • 2 cloves garlic, chopped
  • 1tbsp olive oil
  • 100g (3oz) wild rocket
  • 4 x 175g (6oz) tuna steaks
  • freshly ground black pepper
  • 1 lemon, cut into wedges
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  • Energy 1409kj 336kcal 17%
  • Fat 12g 17%
  • Saturates 2.7g 14%
  • Sugars 10.3g 11%
  • Salt 0.5g 8%

of the reference intake
Carbohydrate 12.2g Protein 45.3g Fibre 5.1g

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