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Ингредиенты
- 1/2 sm Red onion, finely minced
- 1 x Papaya, de-seeded, skin removed and finely minced
- 1 x Red chilli, de-seeded and finely minced
- 30 ml Parsley, freshly minced (2tbsp)
- 45 ml Coriander, freshly minced (3tbsp)
- 60 ml Fresh orange juice, (4tbsp) Salt and freshly grnd black pepper
- 30 ml Waitrose Extra Virgin Extra virgin olive oil, (2tbsp)
- 30 ml Capers, diced (2tbsp) Zest and juice of 2 limes Freshly grnd black pepper
- 4 x 175 g, (6oz) fresh tuna steaks
Инструкции
- Mix together the ingredients for the salsa, adding the salt and pepper to taste. Leave to one side.
- In a shallow dish, mix together the extra virgin olive oil, capers, lime zest and juice and pepper. Add in the tuna steaks, cover and marinate in a refrigerator for10 min.
- Heat a ridged grill pan or possibly frying pan and cook the tuna steaks for 3-4 min each side.
- Place the tuna steaks on a plate and top with the salsa.
- Variation:Serve tuna steaks with roasted vegetables and garlic mayonnaise or possibly make tuna brochettes. Cut steaks into 2.5cm (1 inch) chunks, marinate in balsamic vinegar and extra virgin olive oil, then thread the fish onto skewers and grill.
- Hints and tips:Tuna has a dense textured flesh that tends to dry out quickly in cooking. Marinating the fish for a short while before cooking helps prevent this.
- NOTES : Tuna steaks served with a colourful salsa make a great summer dish. Serve with mixed salad and baby spinach leaves.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 107g | |
| Recipe makes 4 servings | |
| Calories 109 | |
| Calories from Fat 68 | 62% |
| Total Fat 7.71g | 10% |
| Saturated Fat 1.02g | 4% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 135mg | 6% |
| Potassium 269mg | 8% |
| Total Carbs 11.0g | 3% |
| Dietary Fiber 3.0g | 10% |
| Sugars 5.56g | 4% |
| Protein 1.34g | 2% |
