Make this fast and fresh tuna dish for a quick and delicious weeknight treat.
Ingredients
- 1 1/2 tablespoons extra virgin olive oil
- 2 fennel bulbs, trimmed, cut into wedges
- 2 garlic cloves, crushed
- 1/2 cup (125ml) dry white wine
- 1/2 cup (125ml) Massel chicken style liquid stock
- 1 1/2 cups (235g) frozen broad beans, peeled
- 4 (about 800g) tuna steaks
Mint aioli
- 1 egg yolk
- 1 tablespoon lemon juice
- 2 teaspoons Dijon mustard
- 1 garlic clove, crushed
- 1/2 cup (125ml) olive oil
- 1/2 cup chopped mint
Method
- Step 1Heat 1 tablespoon of the oil in a frying pan over medium heat. Add fennel; cook, turning, for 5 minutes or until golden brown. Reduce heat to medium-low. Add garlic, wine and stock; stir to combine. Cook, covered, for 25 minutes or until fennel is tender and liquid has reduced by half. Add broad beans; remove from heat. Season with salt and pepper.
- Step 2To make the aïoli, place the yolk, lemon juice, mustard and garlic in a food processor and process until well combined. With the motor running, gradually add oil until mixture is thick and pale. Add mint and process until well combined. Season with salt and pepper.
- Step 3Heat a char-grill pan over high heat. Brush tuna with remaining oil and season with salt and pepper. Grill for 1-2 minutes each side for medium-rare or until cooked to your liking.
- Step 4Spoon fennel and beans among serving plates. Top with tuna; dollop with aïoli. Serve.
- Low carb
- Low sodium
- Low sugar
- Lower gi
Nutrition
2462 kj
Energy
39g
Fat Total
6g
Saturated Fat
4g
Fibre
50g
Protein
127mg
Cholesterol
292.78mg
Sodium
4g
Carbs (sugar)
5g
Carbs (total)
All nutrition values are per serve
- Author: Sarah Hobbs
- Image credit: Chris Chen
- Publication: Notebook:
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