Calories
Protein
Carbs
Fats
CITRUS & HERB TUNA STEAKS
Servings: 2
Nutritional values per serving:
calories 301, protein 37g, fat 13.8g (saturated 5g), carbs 3g (sugar 1.5g), sodium 70mg
INGREDIENTS
- 2 tuna steaks (about 150g each)
- 1 tbsp. (15ml) extra virgin olive oil
- zest of 1 orange, finely sliced
- zest of ½ lemon, finely sliced
- 2 tbsp. (30ml) orange juice
- 1 tbsp. (15ml) lemon juice
- 1 tbsp (20 g) unsalted butter
- 2 tbsp (30ml) dry white wine
- 1 tbsp. fresh dill or tarragon, chopped
- 1 tbsp. fresh flat leaf parsley, chopped
METHOD
- Prepare the marinade by mixing the olive oil, orange and lemon zest, and ½ tablespoon of dill in a bowl. Add the tuna and coat well. Marinate for 15 minutes, turning halfway through.
- Heat a heavy-bottom pan on medium-high heat.
- Remove the tuna steaks from the marinade and scrape off the marinade. Keep the marinade for the sauce.
- Brush both sides of the tuna steaks with olive oil and season with salt and black pepper to taste.
- Sauté the tuna for 1 – 2 minutes per side, depending on your preference. They should still be pink in the middle. Set aside and cover with foil to keep warm.
- Add the marinade, orange juice, lemon juice, wine and butter to a saucepan on medium-high heat. Simmer until it has reduced by about a ⅓, stirring occasionally. Remove from the heat and stir in the remaining dill and parsley. Let the sauce stand for about ½ minute for the herbs to infuse.
- Plate the tuna and pour over the sauce.
Paul Wallace
Personal trainer of 15 plus years and creator of FT-Fit one of Glasgow’s largest fitness classes
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