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Seared tuna with broccoli niçoise
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2 British Blacktail Free Range Medium Eggs
240g pack No.1 Yellowfin Tuna Steaks
1 tsp Bart Fish Seasoning
4 tsp olive oil
2 tbsp Mary Berry’s Light Salad Dressing
175g Tenderstem broccoli, cut into 5cm lengths, stalks kept separate
150g cherry tomatoes, halved
15g pitted black olives
1 tbsp capers
1. Hard-boil the eggs in boiling water for 10 minutes, then remove and place in a bowl of cold water. Meanwhile, season the tuna on both sides with the fish seasoning. Combine ½ the olive oil with the salad dressing in a small bowl.
2. Cook the broccoli stalks in a clean pan of boiling water for 3 minutes, add the florets and cook for a further 1 minute. Drain, return to the pan and stir in the tomatoes, olives and capers.
3. Heat the remaining oil in a frying pan or griddle pan until very hot. Add the tuna and fry for 1 minute on each side for medium-rare. While cooking, shell and quarter the eggs and place them on serving plates with the broccoli, tomatoes, olives and capers. Top with the tuna steaks and drizzle with the dressing and cracked black pepper.
Cooking tuna steaks very briefly on each side gives an appetising browned surface, while still being pink in the centre. If you prefer tuna cooked right through, simply fry it for a little longer. You could also try salmon.
Typical values per serving:
2 of your 5 a day/low in saturated fat
This recipe was first published in Tue Jun 29 10:11:03 BST 2021.