Sesame seared tuna
Served pink with crunchy hoisin vegetables. This low-carb, fuss-free dish makes for a really impressive light lunch and is rich in omega-3 fatty acids which can help to reduce bad cholesterol, lower blood pressure and improve cognitive function.
Ingredients
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2 x 150g
tuna steaks
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1 tbsp
white and black sesame seds
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1/2 tbsp
vegetable oil, plus extra for brushing
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2
garlic cloves, finely sliced
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1
red chilli, finely chopped
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1cm piece
fresh root ginger, finely chopped
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2
spring onions, sliced thinly
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1/2
yellow pepper, deseeded and finely sliced
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100g
baby courgettes, cut into matchsticks
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2 heads
pak choi, halved and core removed
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150g
tenderstem broccoli, trimmed and halved
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1 tbsp
hoisin sauce
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1 tsp
toasted sesame oil
Directions
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Pat the tuna dry and roll in the sesame seeds, pressing to coat. Brush both sides of the steak with vegetable oil, season generously, and set aside.
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Heat a grill pan over a medium-high heat. Add the tuna and cook for 1 minute. Give the steaks a quarter turn and cook for 1 minute more, or until criss-cross griddle marks have appeared.
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Flip the tuna steaks over and cook for 1-2 minutes, or until cooked to your liking (it should still be pink in the middle). Remove from the pan, keep warm and leave to rest.
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Add the vegetable oil to a wok and stir-fry the garlic, ginger and chilli for 1-2 minutes. Add the spring onions with the rest of the vegetables and cook for 3-4 minutes, adding a splash of water if necessary to stop them catching.
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Pour in the hoisin sauce and coat the vegetables. Cook for 1 minute more or until the sauce is sticky. Remove from the heat, season to taste, and drizzle over the sesame oil. Divide between plates and top with slices of tuna steak. Serve with a side of rice for a more substantial meal.
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