Seared Tuna with a Vibrant Bean Salad
Even when the weather is a bit miserable I still like to eat fresh, light, exciting salads of a lunchtime this time of year - it is July after all!
This dish is great little recipe as you can knock it up really easily in vast quantities, sear a bit of tuna and voilà - you have a delightful lunch ready to eat (and a couple of portions for the fridge for the rest of the week). The combination of tomatoes, feta, mint and red onion is an absolute delight and the addition of some beans for texture and bulk and capers for kicks of excitement make for a taste sensation.
Seared Tuna with a Vibrant Bean Salad
Serves 4
For the salad:
300g cherry tomatoes
1 small red onion
2 × 400g tins of beans (I used a mix of butterbeans and cannellini)
Large handful of capers
200g feta cheese
Large handful fresh mint leaves, finely chopped
For the tuna:
Sunflower oil
4 large sustainably caught tuna steaks
For the dressing:
4 tbsp extra virgin olive oil
2 tbsp balsamic vinegar
Drizzle of maple syrup
Sea salt and freshly ground black pepper
Cut the tomatoes in half and put them into a large bowl. Peel and finely slice up the red onion, drain and rinse the beans, rinse the capers, roughly chop and then add these too. Finally, crumble the feta in and scatter over the mint leaves.
Drizzle some oil into a large frying pan and get it nice and hot over a high heat. While this heats up, season the tuna well with salt and pepper, really getting a good amount on. Then lower them into the hot oil. Cook for 1 minute per side for rare, 2 minutes for medium and 3 minutes for well done.
Meanwhile, make the salad dressing. Put the oil, balsamic vinegar, maple syrup and salt and pepper into a mug or small bowl and whisk with a fork. Pour over the salad, toss well and divide between four plates. + Check the tuna is cooked to your liking and remove from the heat
This dish is great little recipe as you can knock it up really easily in vast quantities, sear a bit of tuna and voilà - you have a delightful lunch ready to eat (and a couple of portions for the fridge for the rest of the week). The combination of tomatoes, feta, mint and red onion is an absolute delight and the addition of some beans for texture and bulk and capers for kicks of excitement make for a taste sensation.
Seared Tuna with a Vibrant Bean Salad
Serves 4
For the salad:
300g cherry tomatoes
1 small red onion
2 × 400g tins of beans (I used a mix of butterbeans and cannellini)
Large handful of capers
200g feta cheese
Large handful fresh mint leaves, finely chopped
For the tuna:
Sunflower oil
4 large sustainably caught tuna steaks
For the dressing:
4 tbsp extra virgin olive oil
2 tbsp balsamic vinegar
Drizzle of maple syrup
Sea salt and freshly ground black pepper
Cut the tomatoes in half and put them into a large bowl. Peel and finely slice up the red onion, drain and rinse the beans, rinse the capers, roughly chop and then add these too. Finally, crumble the feta in and scatter over the mint leaves.
Drizzle some oil into a large frying pan and get it nice and hot over a high heat. While this heats up, season the tuna well with salt and pepper, really getting a good amount on. Then lower them into the hot oil. Cook for 1 minute per side for rare, 2 minutes for medium and 3 minutes for well done.
Meanwhile, make the salad dressing. Put the oil, balsamic vinegar, maple syrup and salt and pepper into a mug or small bowl and whisk with a fork. Pour over the salad, toss well and divide between four plates. + Check the tuna is cooked to your liking and remove from the heat
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