Saturday, 7 November 2015

Italian fish and chips. Pan-seared tuna

Based vaguely on a Jamie Oliver recipe, we've served this Italian-inspired tuna dish on a bed of cavolo nero (black kale) and surrounded by fat-free and syn-free chips (cooked in an air-fryer).

Serves 2


2-3 cloves of garlic
300g ripe red and yellow cherry tomatoes
8 black olives *
a small bunch of fresh basil
1 lemon
2 tuna steaks
sea salt and freshly ground black pepper
1 tsp dried oregano
4 anchovies


Peel and finely slice the garlic. Halve the tomatoes (cut any larger ones into quarters). Pick the basil leaves off the stalks and reserve the smaller sprigs for serving. Halve the lemon.

Season the tuna with salt and pepper and sprinkle with oregano. Place a large frying pan over a high heat and cook the tuna for 1 minute on each side, then remove to a warm plate. Add the garlic and olives to the same pan and cook for 1 minute, then add the anchovies and tomatoes. Squeeze in the juice from one half of the lemon. Cook for 1 minute, stirring. Just before you take the pan off the heat, throw in most of the basil leaves. Squeeze in the juice from the remaining lemon half, toss everything together and season to taste.

Divide the sauce between 2 plates. Slice the tuna steaks into 2cm strips and lay over the top. Dress with the reserved basil sprigs.

* At time of writing 8 olives are 1.5 syns, so this is negligible .75 of a syn per portion. Always double-check the syn values I give as these can change from time to time.

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