Seared tuna with braised tomatoes & chickpeas

Seared tuna with braised tomatoes & chickpeas

Topped with a seared tuna steak, this dish works just as well for entertaining as it does for a classy midweek meal. It’s packed with flavour and is on the table in only 20 minutes.

5 out of 5 stars(4) Rate this recipe
HealthyHigh protein2 of your 5 a day
  • Serves2
  • CourseMain meal
  • Prepare10 mins
  • Cook10 mins
  • Total time20 mins

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Ingredients

  • 3 tbsp olive oil
  • 1 shallot, finely chopped
  • 2 clove/s garlic, finely chopped
  • 270g pack Cherry Vine Tomatoes, halved
  • 400g can chickpeas, drained and rinsed
  • 100ml chicken stock
  • 2 tsp Cooks’ Ingredients Harissa Paste with Lemon
  • ½ x 25g pack flat leaf parsley, leaves finely chopped
  • 2 tuna steaks (100-120g each)
  • ½ lemon, cut into wedges (optional)

Method

  1. Heat 2 tbsp oil in a frying pan over a medium heat. Add the shallot, garlic and a large pinch of salt, then fry for 2-3 minutes until starting to soften.

  2. Add the tomatoes, cook for 1 minute, then stir in the chickpeas, stock and harissa. Simmer for 5 minutes or until the liquid has reduced a little and the chickpeas are saucy. Stir in the parsley.

  3. Meanwhile, heat another frying pan with the remaining 1 tbsp oil over a medium-high heat. Season the tuna steaks with salt and fry for 2 minutes on each side or longer until cooked to your liking. Divide the tomatoes and chickpeas between 2 shallow bowls and top with the seared tuna steaks. Sprinkle over some freshly ground black pepper and serve with lemon wedges, if liked.

Nutritional

Typical values per serving when made using specific products in recipe

Energy

1,984kJ/ 473kcals

Fat

18g

Saturated Fat

2.9g

Carbohydrates

27g

Sugars

6.5g

Fibre

27g

Protein

45g

Salt

0.5g

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