Seared tuna with bean and rocket salad
5
Points®
Total time: 50 min • Prep: 30 min • Cook: 10 min • Serves: 4 • Difficulty: Easy
Seafood is a great ingredient to use in the summer time. This tuna dish full of flavour thanks to the fennel, olives and the zing of the vinegar.
Ingredients
Dijon mustard
¼ cup(s), (70g)
Raw tuna
600 g
Pepper
2 tbs
Fennel seeds
1 tsp, finely crushed
Green string beans
250 g, trimmed
Olive oil
2 tbs
Red wine vinegar
2 tbs
Asparagus
2 bunch(es), trimmed, cut into ribbons
Rocket
2 cup(s)
Red onion
1 medium, thinly sliced
Black olives, drained
⅓ cup(s), (60g)
Cherry tomatoes
200 g, quartered
Oil spray
1 x 3 second spray(s)
Instructions
1
Spread the mustard over the tuna. Sprinkle with the pepper and fennel, pressing lightly to secure. Lightly spray a chargrill or barbecue with oil and heat on medium. chargrill the tuna for 8–10 minutes, turning, or until lightly charred on all sides and cooked to your liking. Cover loosely with foil and set aside for 10 minutes to rest.
2
Meanwhile, cook the beans in a small saucepan of boiling salted water for 4 minutes or until just tender. Refresh under cold water. Drain and halve lengthways.
3
Whisk the oil and vinegar in a large bowl until combined. Season with salt and pepper. Add the beans, asparagus, rocket, onion, olives and tomato, and gently toss to combine.
4
Slice the tuna and serve with the bean and rocket salad.
People Also Like
Join the #1 doctor-recommended weight-loss programme*
*Based on a 2023 survey by Cerner Enviza of 500 doctors who recommend weight-loss programmes to patients.