October 29, 2020
Mediterranean Tuna Steaks
Mediterranean Tuna Steaks
Flavorsome tuna steaks are best enjoyed griddled or pan-fried with fresh salad.
Bon appetite!
Ingredients
2 ½ lb fresh asparagus spears, trimmed
2 medium tomatoes, chopped (1 1/2 cups)
1/2 cup crumbled reduced-fat feta cheese (2 oz)
1/4 cup chopped kalamata or ripe olives
1/3 cup chopped fresh basil or oregano leaves
3 tablespoons olive or vegetable oil
1/2 teaspoon garlic salt
1/4 teaspoon pepper
Olive oil
4 tuna steaks, 1 inch thick (about 1 3/4 lb)
METHOD
- Heat gas or charcoal grill. In a large skillet, place steamer basket in 1/2 inch water (water should not touch bottom of basket). Place asparagus in steamer basket. Cover tightly and heat to boiling; reduce heat to low. Steam 6 to 8 minutes or until crisp-tender.
- Meanwhile, in medium bowl, gently toss tomatoes, cheese, olives, and 1 tablespoon of the basil. Cover; refrigerate until serving time. In small bowl, mix remaining basil, the oil, garlic salt, and pepper. Brush mixture over tuna.
- Carefully brush oil on grill rack. Place tuna on grill over medium-high heat. Cook uncovered 5 minutes. Turn carefully; brush with any remaining oil mixture. Cook 10 to 15 minutes longer until fish flakes easily with a fork and is slightly pink in center.
- Serve tuna with tomato mixture and asparagus.
In this bulletin...
Ingredients 500g barramundi fillets 2 tbsp olive oil Salt and black pepper, to taste 1 cup cherry tomatoes, halved ½ cup mixed olives, sliced 1 clove garlic, minced 1 tbsp capers, drained Zest of 1 lemon ¼ cup fresh parsley, chopped Lemon wedges, to serve Instructions Prepare the Barramundi Preheat the oven to 200°C (390°F). Pat the barramundi fillets dry and season with salt, pepper, and a drizzle of olive oil. Place them on a lined baking tray. 2. Make the Tomato & Olive Medley In a bowl, mix cherry tomatoes, olives, garlic, capers, lemon zest, and half the parsley. Toss with olive oil and season with salt and pepper. 3. Roast and Serve Spoon the tomato and olive mixture over the fish. Roast in the oven for 12–15 minutes until the barramundi is opaque and flakes easily. Remove from the oven, garnish with the remaining parsley and a squeeze of lemon juice, and serve warm. Nutrition and Cooking Times Serves: 4 | Prep time: 10 minutes | Cook time: 15 minutes Nutrient Value per serve: Calories: 350kcal | Protein: 35g | Fat: 4g | Carbohydrates: 10g
In this bulletin...