Tasty Tuna Recipes

Tuna & red onion salad

Ingredients	Process
tuna Sweet potato chunks , cooked red onion capers a handful of rocket or watercress	Mix canned tuna (drained) with cooked sweet potato, red onion, capers and a handful of rocket or watercress

Chargrilled tuna & green beans with salsa verde
Kcal 549, Protein 38.6g, Carbs 4.8g, fat 41.8g, Sat 7.1g, Fibre 2.5g Serves 4
Ingredients	Process
4 tuna steaks 300g green beans, trimmed 200g cherry tomatoes, halved tarragon, leaves chopped to make 2 tbsp Salsa verde a small bunch of parsley a small bunch of basil 4 anchovies fillets 2 tbsp capers 1 garlic clove 1 lemon, juiced 150ml olive oil	To make the salsa whizz all the salsa verde ingredients in a food processor and season. Cook the beans until tender then toss with a couple of tablespoons of salsa verde and the tomatoes. Griddle (chargrill) the tuna for 2-3 minutes each side. Serve on a bed of dressed beans with a drizzle of extra salsa verde.

Tuna with caper & red onion salsa
302 kcalories, protein 36.9g, carbohydrate 3.3g, fat 15.8 g, saturated fat 2.8g, fibre 1.4g, Serves 2
Ingredients	Process
1 tbsp small capers, rinsed and drained 1 tbsp chopped oregano or flat-leaf parsley ½ small red onion, diced 2 tsp red wine vinegar extra-virgin olive oil green beans 2 tuna steaks	1. Mix the capers, oregano, red onion, wine vinegar and 1 tbsp olive oil in a small bowl. Blanch the beans and keep warm. Brush the tuna with 2 tsp olive oil, season well and griddle (chargrill) or fry in a heavy non-stick pan for 2 minutes each side. 2. Serve the tuna and green beans with the salsa

Soy-glazed tuna steaks
315 kcalories, protein 35g, carbohydrate 18g, fat 12 g, saturated fat 2.1g Serves 4
Ingredients	Method
50ml soy sauce 4 tbsp soft brown sugar 1 garlic clove ½ tsp sesame oil 4 tuna steaks 4 bunches of bok choi (pak choi), halved 2 large limes, halved oil 2 spring onions, thinly sliced diagonally 1 tbsp sesame seed, toasted	1. Put the soy sauce and brown sugar in a small saucepan over a medium heat and stir until the sugar dissolves. Add the garlic and sesame oil, remove from the heat and cool. Cover the tuna steaks with the marinade and leave for 1 hour. 2. Barbecue the tuna steaks for 1 minute each side for rare, 2 for medium, basting constantly with the marinade, until charred and sticky on the outside. 3. Barbeque the bok choy halves cut-side down for 2 minutes. Put in a bowl and squeeze over lime juice and a little oil and scatter with spring onions and sesame seeds. Serve with the tuna