| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Grains | Sami | Waitrose2 | 4 | Servings |
INGREDIENTS
| 1/2 | Red onion, finely chopped | |
| 1 | Papaya, de-seeded skin | |
| removed and finely | ||
| chopped | ||
| 1 | Red chilli, de-seeded and | |
| finely chopped | ||
| 30 | Parsley, freshly chopped | |
| 2tbsp | ||
| 45 | Coriander, freshly chopped | |
| 3tbsp | ||
| 60 | Fresh orange juice, 4tbsp | |
| Salt and freshly ground | ||
| black pepper | ||
| 30 | Waitrose Extra Virgin Olive | |
| Oil 2tbsp | ||
| 30 | Capers, diced 2tbsp | |
| Zest and juice of 2 limes | ||
| Freshly ground black pepper | ||
| 4 | 175 g, 6oz fresh tuna | |
| steaks |
INSTRUCTIONS
Mix together the ingredients for the salsa, adding the salt and pepper to taste. Leave to one side. In a shallow dish, mix together the olive oil, capers, lime zest and juice and pepper. Add the tuna steaks, cover and marinate in a refrigerator for 10 minutes. Heat a ridged grill pan or frying pan and cook the tuna steaks for 3-4 minutes each side. Place the tuna steaks on a plate and top with the salsa. Variation Serve tuna steaks with roasted vegetables and garlic mayonnaise or make tuna brochettes. Cut steaks into 2.5cm (1 inch) chunks, marinate in balsamic vinegar and olive oil, then thread the fish onto skewers and grill. Hints and tips: Tuna has a dense textured flesh which tends to dry out quickly in cooking. Marinating the fish for a short while before cooking helps prevent this. Converted by MC_Buster. NOTES : Tuna steaks served with a colourful salsa make a great summer dish. Serve with mixed salad and baby spinach leaves. Converted by MM_Buster v2.0l.
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Nutrition (calculated from recipe ingredients)
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Calories: 529
Calories From Fat: 301
Total Fat: 33.4g
Cholesterol: 159.2mg
Sodium: 549.2mg
Potassium: 997.2mg
Carbohydrates: 2.9g
Fiber: 2.1g
Sugar: <1g
Protein: 52g