It’s beam come true – a healthy and economical fish dish that will ‘surf’ you well.
Ingredients
- 1/4 cup olive oil
- 1 small eggplant, cut into 1.5cm cubes
- 1 red onion, chopped
- 2 celery stalks, trimmed, sliced
- 4 medium tomatoes, chopped
- 2 tablespoons drained capers
- 2 tablespoons red wine vinegar
- 3 teaspoons caster sugar
- 1 tablespoon fresh rosemary leaves
- 4 (175g each) tuna steaks (see note) salad leaves, to serve
Method
- Step 1Heat 2 tablespoons oil in a large, deep frying pan over medium heat. Cook eggplant for 5 minutes or until soft and light golden. Add onion and celery. Cook for 5 minutes or until softened.
- Step 2Add tomatoes, capers, vinegar, sugar and rosemary. Bring to the boil. Reduce heat to medium-low. Simmer for 5 minutes or until tomato has softened. Season with salt and pepper.
- Step 3Heat remaining oil in a non-stick frying pan over high heat. Cook tuna for 2 minutes each side or until cooked to your liking. Serve tuna with caponata and salad leaves.
- High protein
- Low carb
- Low kilojoule
- Low sodium
- Lower gi
Nutrition
1911 kj
Energy
23.8g
Fat Total
5.9g
Saturated Fat
4.8g
Fibre
47.1g
Protein
63mg
Cholesterol
210mg
Sodium
10.7g
Carbs (total)
All nutrition values are per serve
Notes
You could use swordfish or barramundi steaks instead of tuna.
- Author: Tracy Rutherford
- Image credit: Rob Palmer
- Publication: Super Food Ideas
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