A member of the mackerel family, tuna is a magnificent fish. Get the lowdown on this versatile ingredient and sample this great dish.
Ingredients
- 120ml extra virgin olive oil
- 4 cloves garlic, thinly sliced
- 1 bird’s-eye chilli, seeded, finely chopped
- 300g grape tomatoes, halved
- 50g tomato paste
- 125ml (1/2 cup) dry white wine
- 150g Blu Gourmet Pearl Couscous (see note)
- 2 x 250g pieces yellowfin tuna
- 2 small calamari tubes, cut into rings
- 300g clams, rinsed
- 1/2 cup small basil leaves
Method
- Step 1Heat 80ml (1/3 cup) oil in a frying pan over low–medium heat. Add garlic and chilli, and cook for 1 minute or until soft. Add tomatoes, tomato paste and 1 teaspoon salt, and cook for 2 minutes or until tomatoes soften slightly. Add wine and simmer for 5 minutes or until reduced by half. Add couscous and 310ml (1 1/4 cups) boiling water. Simmer for 10 minutes or until couscous is tender.
- Step 2Meanwhile, brush tuna with 1 tablespoon oil. Season both sides with salt and pepper. Heat a heavy-based frying pan over high heat and cook tuna for 1 minute each side for medium–rare. Transfer to a plate.
- Step 3Add remaining 1 tablespoon oil and calamari to pan and stir for 1 minute or until opaque. Remove from pan. Add clams and 60ml (1/4 cup) water to pan. Cover and cook for 3 minutes or until clams open.
- Step 4Cut tuna into quarters. Add calamari and basil to the couscous mixture and stir to combine. Strain clams through a fine sieve into the couscous mixture. Divide the couscous mixture, tuna and clams among bowls, and serve.
- Low carb
- Low sodium
- Low sugar
- Lower gi
Nutrition
2464 kj
Energy
30g
Fat Total
5g
Saturated Fat
5g
Fibre
44g
Protein
139mg
Cholesterol
274.17mg
Sodium
3g
Carbs (sugar)
31g
Carbs (total)
All nutrition values are per serve
Notes
Blu Gourmet Pearl Couscous is a brand of small (3-4mm) toasted pearl-shaped couscous found in the pasta section of supermarkets.
- Author: Sophia Young
- Image credit: Brett Stevens
- Publication: MasterChef
0