Saturday, October 17, 2009

Moroccan-spiced tuna


Jazz up tuna with Moroccan spices for a super fast meal

Ready in 10 minutes

Ingredients - serves 4
20g pack coriander (leaves and stalks)
3 garlic cloves
½ tsp each paprika , ground cumin and chilli powder
1 tbsp lemon juice
150ml extra-virgin olive oil
4 x 8oz/200g fresh tuna steaks, each about 2.5cm/1in thick

Method
1. Put the coriander, garlic, spices and lemon juice into a blender and blitz to a purée. With the motor running, slowly add the olive oil until you get a smooth, thick sauce. Set aside.

2. Sit the tuna steaks in a non-metallic dish and cover with two-thirds of the sauce. Cover with cling film, then leave to marinate in the fridge for about 20 mins (or for up to 4hrs).

3. Heat a griddle pan or grill. Shake off any excess marinade, season the tuna steaks, then cook for 2-4 mins, depending on thickness for medium rare, turning once (cook 2 mins more for well done). Drizzle over the remaining sauce paste to finish. Try serving with new potatoes; for a Moroccan twist, toss melted butter, harissa spice mix and chopped coriander leaves through the potatoes.
Nutrition per serving
623 kcalories, protein 54g, carbohydrate 1g, fat 45 g, saturated fat 8g, fibre 0g, salt 0.29 g

Recipe from Good Food magazine, May 2006.

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