Wednesday, 22 July 2015

seared tuna steak with lemon, chilli and garlic dressing and rainbow salad.


Light Summer evenings call for vibrant salads and low carb recipe inspiration. If you’re a regular on my little food blog, you’ll know I have a penchant for getting my five a day. I also lead a mostly pescatarian diet with lots of salmon, trout, haddock and king prawns making up my meals. I really enjoyed creating this #SummerTreats recipe for Rennie, who challenged me to intergrate as many colourful, delicious Summer ingredients as possible into one dish. 


For me, tuna steak is a real treat. It’s not something I have often and when I do, it’s an extra indulgence on the purse strings. Packed with Omega 3 and B vitamins, it’s a little healthier than my occasional Bakewell tart too… I teamed up the tuna steak with a rainbow salad of avocado, aubergine, green beans, tenderstem broccoli, edamame beans and red pepper for extra colour, flavour and nutrients. Not forgetting a zesty chilli, lemon and garlic dressing tossed through the salad and drizzled on top to finish!

Shopping list. 
(Serves two)
♥ Two tuna steaks
♥ One avocado, stone removed and chopped
♥ Two baby aubergines, sliced
♥ Tendersteam broccoli, trimmed
♥ Edamame beans, sometimes labelled as soya beans 
♥ Green beans, trimmed 
♥ One red pepper, diced 

For the dressing 
♥ One red chilli, finely chopped 
♥ A handful of coriander 
♥ Half a lemon 
♥ Two garlic cloves 
♥ 100ml extra virgin olive oil 


Step one. First of all you'll want to prepare your rainbow salad ingredients. This means grilling the aubergine with a little seasoning and oil, chopping up your pepper and avocado, and boiling or steaming your greens. 

Tip: Keep the avocado green with a squeeze of lemon juice, as it will be flavoured with this later anyway.


Step two. To make the dressing, mix together the lemon juice, finely chopped chilli, crushed garlic and coriander. Then add the olive oil. Toss through the salad, saving a little for drizzling over at the end. The salad should say fresh for a few hours - just keep an eye on those avocados!


Step three. When you're ready to eat, season your tuna with salt and pepper and get a frying pan really hot with a little oil.


Step four. Cook the tuna for around 5 minutes per side, depending on how pink you like it. This was a very thick steak so seared it but just left around a third pink in the centre. 

If you don't move the steaks around the pan, you will be able to see how done it is getting by checking the sides. Then sear the sides at the end.


Step five. Serve up the tuna steak on your salad with an extra helping of dressing.


Do you have any favourite tuna steak recipes? What would you add to a rainbow salad?

Note: This post has been supported by Rennie®, but all thoughts are my own.

8 comments:

  1. This looks very healthy and delicious! I love Tuna and I really like adding lemon to fish.

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  2. Emily, this looks delicious. I really like Tuna, but chef's everywhere would be put off by the fact that I like mine well done (no pink showing). I especially love the dressing too.

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  3. Oh I have not had Tuna steaks for such a long time. I need to run out and get some now.

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  4. Wow .. avocado with a squeeze of lemon juice...Love it.

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