Seared tuna with fresh tomato and chilli sauce

Seared Tuna
Average rating: 3 out of 5 star rating

A fresh, quick-to-prepare sauce gives this simple tuna dish a spicy Italian taste. Delicious!

  • Serves: 4

  • Cooking time: 10 mins

  • Skill level: Easy peasy

Ingredients

Tuna steaks should be cooked on a high heat to ensure you get a great crust.

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  • 2tbspolive oil
  • 6 medium tomatoes, deseeded and chopped
  • ½ tsp chilli flakes
  • 1tsp red wine vinegar
  • 1tsp caster sugar
  • 55g (2oz) black olives, halved
  • 4 x 125g (4½ oz) tuna steaks
  • 1tbsp chopped parsley
  • Buttered new potatoes, to serve

Method

  1. Heat the oil in a pan and gently cook the tomatoes for 1 min or until they start to soften but still hold their shape. Add the chilli flakes, red wine vinegar, sugar and olives, and cook for a further 1 min.
  2. Heat a frying pan and cook the tuna steaks for 2-3 mins each side, depending on the thickness. Add the parsley to the sauce and season well.
  3. Pour the sauce over the tuna and serve with new potatoes and a spicy red wine to bring out the flavours.
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Nutritional information per portion

  • Calories 270(kcal)
  • Fat 14.0g
  • Saturates 3.0g
  • Sugars 6.0g
  • Salt 0.5g

This nutritional information is only a guide and is based on 2,000 calories per day. For more information on eating a healthy diet, please visit the Food Standards Agency website.

Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.

http://www.goodtoknow.co.uk/recipes/130374/Seared-tuna-with-fresh-tomato-and-chilli-sauce