Griddled tuna with bean & tomato salad
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Griddled tuna with bean & tomato salad

By Good Food

The fresh tuna in this dish has a lovely meaty texture that’s even better when marinated before cooking

  • Takes 40 minutes, plus 30 minutes marinating
  • Serves 2
  • Easy

Nutrition per serving

  • kcal 565
  • fat 26g
  • saturates 5g
  • carbs 30g
  • sugars 2g
  • fibre 9g
  • protein 54g
  • salt 0.67g

Ingredients

  • 2 fresh tuna steaks, about 175g/6oz each
  • 1 tbsp olive oil
  • 1 tbsp lemon juice
  • 1 large garlic clove, crushed
  • 1 tbsp chopped rosemary leaves
  • 410g can cannellini beans, drained and rinsed
  • 8 cherry tomatoes, quartered
  • ½ small red onion, thinly sliced
  • 50g bag rocket
  • 2 tbsp extra-virgin olive oil
  • 1 tbsp lemon juice
  • 1 tsp wholegrain mustard
  • 1 tsp clear honey

Method

  1. Put the tuna in a shallow dish, drizzle over the oil and lemon juice, scatter over the garlic and rosemary. Turn the tuna so it’s well coated. Cover and put in the fridge for 30 minutes (you can leave it for longer if convenient).

  2. Tip the beans into a large bowl. Toss in the tomatoes, onion and rocket. Put the oil, lemon juice, mustard, honey and salt and pepper in a screw top jar. Seal and put aside.

  3. Heat a cast iron ridged grill pan or frying pan until very hot. Cook the tuna on a moderately high heat for 2 minutes each side – don’t overcook or it will be dry.

  4. Shake the dressing. Pour over the salad. Mix. Serve the salad with the tuna on top.

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